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

  • Mu skils Strength

    Muscle up training
    3-5 sets

  • Painonnosto Workout

    Rive ja työntö

  • Lauantai 19.11.22. Workout

    Warm Up
    2 rounds
    20m sledge push / 2x10+10m for/backwards
    10 slow push ups
    10+10 single leg rdl + press
    20 ring row

    Speed/Power
    3-4 sets
    Sledge push sprint x 20m @light weight
    rest 1 min
    Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
    rest 2 min

    Weightlifting
    Power Clean & Push Jerk
    4x2+2 reps @60-65%

    Power Snatches
    2x3reps @55-60%
    2x2reps @65%
    3x1 reps @70-75%
    rest 1.5 min bwn sets

    No TNG lifts, singles.

    Accessory Work
    2x10/10 curtsy lunge @16/24kg
    2x10/10 single arm kb bench press @16/24kg
    2x1min front plank + 15/15m suitcase carry @16/24kg
    rest as needed

  • PTG TO 30.1. Workout

    LÄMMITTELY
    2 kierrosta - 60s./liike
    1. Hiihto
    2. Farmarikävely
    3. Kyykky + soutu renkailla
    4. Vaaka + polvennosto vk
    5. Jalkapohjan rullaus fasciapallolla

    VOIMA/HALLINTA
    Liikepari 1 - 3 kierrosta
    a) Dead bug vk x 12
    b) Vatsarutistus / Istumaan nousu pallon kanssa x 12

    Liikepari 2 - 3 kierrosta
    a) Yhden jalan kyykky boksilta ylös x 8-10/jalka
    b) Rdl kp/kk x 8-10

    Liikepari 3 - 3 kierrosta
    a) Gorillasoutu x 8/käsi
    b) Selän ojennus + uimari päinmakuulla x 8

  • 03.03.2025 (Optional Run) Workout

    Tempo Run

    10 Min Easy Jog (Z2)
    +
    4x5min @VK+ // 2 min Easy Jog Between Sets
    +
    10min Easy Jog (Z2)

  • Bench Press juggernaut 3 nr1 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench Press 3x7 @75%
    C: leg curls 3set
    D: Leg extensions 3set
    E1: Strict chin ups 3set
    E2; SA Kb press 3set

  • CONDITIONING Workout

    “Monday Sprint”
    For time:

    30/22 cal Airbike
    20m D-Ball Carry
    5 D-Ball Ground to Shoulder

    RPE 3-4, go by feel
    Taloring Options:
    D-Ball→ Sandbag→ Heavy
    Hang Power Clean
    Carry→ Farmers Carry

    Loadings:
    Rxd: 70/45kg
    Masters: 50/35kg
    Tailored: 45/25kg

  • Basic elements Workout

    EMOM25:
    a) 8-14 cal row
    b) 4-8 double db devil's press (22,5/15)
    c) 8-14 cal air bike
    d) 8-14 box jump (60/50)
    e) rest

    target: work ~45s per minute

  • Pariravi Workout

    3rft, igyg split however:

    • 50 cal echo bike
    • 40 db hang c&j alt 25kg
    • 30 ghd sit-up
    • 20 burpee box over

  • Core tabata Workout

    20s on - 10s off x9
    a) hollow hold
    b) side plank, right
    c) side plank, left