WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Talvikarkelot laji 4 - Muutaman burpeen tähden Workout

    Aikaa vastaan
    120 tangon yli burpee
    + maastaveto pito

  • PT Group TO 11.4. klo 18 Workout

    LÄMMITTELY
    60s./liike
    1. Vaaka kuminauha polven ympärillä oik.
    2. Vaaka kuminauha polven ympärillä vas.
    3. Selin lonkan sisäkierto
    4. Lisko polvi ilmassa + kierrot kummallekkin puolelle oik.
    5. Lisko polvi ilmassa + kierrot kummallekkin puolelle vas.
    6. Seinäkyykky
    7. Elephant walk

    YHDEN JALAN HALLINTA JA VOIMA
    Vuorotellen:
    2 x 6-8 istumasta yhden jalan nousu + polvennosto
    2 x 6-8 etujalka stepperillä bulg. askelkyykky

    TIIMI AMRAP 20min
    50 cal hiihto
    50 wall ball
    50 synkronoitu air squat

  • Endurance WOD Workout

    10 rounds for consistency:

    14/11 cal row, bike or run
    7 dual DB push presses
    14 air squats
    7 dual DB burpees
    14 sit ups
    45" rest

  • Muscle & Power, CORE Workout

    3 rounds of:
    6+6 Banded side twists
    6+6 Pallof presses
    6+6 KB snatches
    15+15 KB side bends
    Rest

  • 6.6.2024 Juoksu Workout

    Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.

    Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
    Lepo 5-10 min.
    3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00

  • Push Workout

    A1: Kneeling clapping push ups 8x3
    A2: Squat jumps 8x3
    B: Kb Snatch + 2 Kb push press x4
    C: Push ups 3xMax
    D: DB skull cruschers 2set
    E: DB Shoulder flys 1xMax

  • 14.11.2025 Warmup Workout

    3 Rounds of:
    4/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    :30 hang from a bar w/ ribs locked down

    +

    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • Running and for quality Workout

    Ladder drills 15min
    30-50min!
    1min : 1min
    1) Row - SL deadlift
    2) Shuttle run - Thred the needle/side plank
    3)Single under - Gymnastic swim
    4) Bike - Bulgarian split
    5) Squat jump - Copenhagen plank
    6) Ski - TGU get up
    HR 60-70%

  • 50 push-up Workout

    For time

  • Endurance WOD Workout

    Every 90 s x 24 sets for consistency (8 each)
    A. 6-10 burpee box jumps
    B. 1 round of DB “DT”
    C. row, bike or run for calories