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

  • 3 x 8 takakyykky boksille Strength

    liikeparina punnerruksen kanssa

  • PTG TO 9.10.2025 klo 17, 18 & 19 Workout

    LÄMMITTELY
    2 kierrosta - 60s./liike
    1. AKK - kobra
    2. Lisko + sivutaivutus
    3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
    4. 90/90 takajalan vienti eteen (+ nousu)
    5. Päinmakuulla käsien veto + kääntö

    VOIMA
    3 kierrosta
    8 x/käsi tuettu kulmasoutu
    8 x punnerrus
    8 x/puoli vk kierto seisten
    Lepää kierrosten välissä n. 60-90s.

    AMRAP 10min
    10 x etuheilautus
    10 x lankussa kuulan siirto
    20m farmers walk 1 kk
    10 x/jalka yhden jalan lantionnosto

  • 07.10.2025 (AM or PM) Workout

    Gymnastics

    A) EMOM X8:

    • 1 Set of rMU

    B) Ring Strength:

    3-4 Rounds Of:

    • 20-30s Ring Dip Hold *rest 30s
    • 20-30s Ring Support Hold *Rest 30s
    • 20-30s Chin Over Ring Hold *Rest 30s

    C2B Test

    A) Max Reps C2B

    *Rest 2min

    B) E90SEC X5

    • 1 Set of C2B (40-50% of Max Reps)

    Accessories

    A) 4 Rounds For Quality:

    • 10/10 DB Z-Press
    • 10-15 Feet Raised Ring Row

    B) 4 Rounds For Quality:

    • 20/20m KB Mixed FR Carry (OH+FR)
    • 20/20m KB Farmers Carry
    • 10/10 KB Side Bend

  • Kettlebell Workout

    A)
    3 rounds
    8/8 halfkneeling windmill
    8/8 halo
    8 pull over
    @light

    B)
    3 rounds
    8-10 double KB overhead press
    10 double KB gorilla row
    *after each round: 30” (weighted) flutter kikcks in hollow body position

    C)
    AMRAP 2’ – 1 rest
    20 Russian swing
    10 goblet squat
     
    max rep single arm snatch
    until you reach 50 reps

  • 051125 metcon Workout

    EMOM12 (45 sec ON: 15 sec OFF)
    echo bike
    Sit-up
    Wall walk
    DB snatch

  • Syvä pääty Workout

    Skills

    Metcon
    5x 3min ON 1min OFF
    4 Thrusteria 50/35 kg
    4 Bar facing burpeeta
    4 Bmu/t2b/leuka...

  • MamaWod Workout

    :45 sec. On/ :15 sec. Off x3 rds:

    1: machine 1.
    2: 5 american kb swing + max deadbug
    3: sit up
    4: 5 push up to renegade row + max r.twist
    5: 5 d-db box step up + max squat
    6: 10 mountain climber + max plank hold
    7: 5 plate gtoh + burpee to plate
    8: machine 2.
    9: rest🫶

  • MamaWod Part1. Workout

    E2:30 x 5:
    10 d-db floor press
    -:30 rest-
    5 pull up

  • 18.7.25 Workout

    For time

    3000m bike
    1500m row
    750m ski

    2000m bike
    1000m row
    500m ski

    1000m bike
    500m row
    250m ski

    • mieti et temmon lisäystä jokaiseen kierrokseen

  • 3 x 8 lattiapunnerrus kplla Strength

    lepo 60-90s.