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

  • Bike to the bar Workout

    E3MOM x 5

    6 Butterfly Pull-up
    4 C2B kipping Pull-up
    2 BMU

    Remaining time bike

    For quality, easy on the bike

  • Crosstraining kestävyys - Sunnuntai Workout

    36 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely
    2min hiihto
    2min pyörä
    2min soutu

    Lisää vauhtia toiselle minuutille.

    Sitten:
    5+5 rintarangan kierto konttausasennossa
    4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
    8 leveä kyykky seinää vasten

    Harjoitus (Syke 60–75 ja 75–85%/HR max)

    6x5min vaihtuva ergo, 1 min lepo kierrosten välissä

    1,5min kevyt
    1,5min keskiraskas-raskas
    2min kevyt

    Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

  • 15.12.2025 Workout Warmup Workout

    2 Rounds
    10 Pike T-extensions
    5 Scapular pull-ups
    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    +
    Build to workout weight for PC+J
    * Practice few shorts sets of burpee box jump overs, wall balls and chest-to-bars between weights
    +
    @ workout weight
    200m Row
    3 PC + J
    5 Burpee box jump overs
    200m Row
    8 Wall balls
    4 Chest-to-bar pull-ups

  • AF #masu Workout

    AF WEEK 51. Day 1

    Finisher:

    Tabata RKBS
    8 rounds (3min 50sec)

    20sec RKBS
    10sec rest

    Rxd: 32/24kg
    Masters 24/16kg

  • 26.12.25 Workout

    Triangle 4/9

    EMOMx39
    1) 30s row
    2) 30s ski
    3) 30s assault bike
    4) rest

    Koita päästä vähän kovempaa kuin ekalla kierroksella kun tehtiin 30s 😊

    Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

  • 26.12.25 Workout

    3-4 rounds:
    8 banded strict chest to bar
    8 arnold press
    - rest as needed between rounds

  • 22.8.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sp-%, rest btw sets 2-3min

  • 17.2.2026 EMOM 12, Strength Workout

    EMOM 12

    1) 1 set Power snatches @ 43/30kg (95/65lbs)
    2) 1 set Handstand push-ups
    3) Air bike @ very easy pace

    Intent. Single unbroken set on each minute. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

    Movement options.
    Power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
    HSPU → Wall-facing, strict or kipping HSPU → Hand-release push-ups

  • 30.11.25 Perfo Workout

    WU

    Speed /Agility
    Liikkeelle lähtöjä

    Kontrasti
    3x
    3-4x snatch pull polvelta @ 100% 1RM
    3-5 Avustettu kevennyshyppy, tarpeeksi paksu kuminauha

    CF
    120 DU
    Rest 1min
    20m (4x5m) walking lunge 2x db
    rest 1min
    40 t2b/ab movement
    rest 1min
    50/60cal bike
    rest 1min
    40 HSPU
    rest 1min
    20m (4x5m) walking lunge 2x db
    rest 1min
    120 DU
    rest 5min

    Tabata dead hang

  • AF #masu Workout

    AF WEEK 1, Day 1

    CORE:
    2-3 rounds, go by feel:

    30sec Plank Hold
    30sec Top of Push-Up
    30sec Plank Step-Ups (to top of push-up)
    60sec rest

    Feel the burn!