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

  • PTG TI 3.3.26 klo 10 Workout

    LÄMMITTELY
    1 min laite jokaisen liikkeen välissä / 1 min liike
    1. Kissa-lehmä
    2. Kyykky käsien nostolla
    3. Ylivienti päinmakuulla vk
    4. Vuorojaloin lantionnosto
    5. Mittarimato olkapääkosketuksilla

    VOIMA
    Kiertoharjoituksena 3 x 35s./15s.
    1. Yhden jalan sjmv oik.
    2. Yhden jalan sjmv vas.
    3. Pull over vk
    4. Vatsarutistus rullaten (vk)

    AMRAP 10min
    Kahvakuulalla
    10 x etuheilautus
    10 + 10 x mave kk toisessa kädessä
    20 m tarjoilijakävely

  • 15.06.2025 (PM) Workout

    Engine

    20min AMRAP:

    • 1300m Row
    • 1300m Ski
    • AMRAP: Assault Runner

    REST 4MIN

    15min AMRAP:

    • 900m Row
    • 900m Ski +AMRAP: Ass Runner

    REST 4MIN

    10min AMRAP:

    • 450m Row
    • 450m Ski
    • AMRAP: Ass Run

    REST 4MIN

    5min AMRAP:

    • 225m Row
    • 225m Ski
    • AMRAP: Ass

  • RestDay! Workout

    16:00 Deadlift + Metcon ( 18.10.2025 )
    17:00 Teens
    18:00 EasyWod

  • Bench press 3x5, 1x9 Strength

    Bench press 3x5, 1x9

  • 13.6.2024 Mikko´s Triangle Workout

    “Mikko Triangle” – EMOM 40:00 (10 rounds)

    1) Air bike for calories
    2) Row for calories
    3) SkiErg for calories
    4) Rest

    Score. Your score is the total calories hit on each minute.
    Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
    Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories (aim to progress by 1-3 cal/minute from 8-weeks ago when we last tested this) and hold on. You should have a good idea of what’s doable if you’ve been hitting the EMOM sessions weekly.

  • BMU/RMU + bike EMOM20 Workout

    EMOM20, alternate between:

    • X BMU or RMU, pick X
    • Y cal on C2 bike or Echo bike, pick Y

  • 6.2.25 Strength

    JERK apuliikkeet

    Push jerk in split behind the neck
    4x4

    Every 90s

  • ATPF #masu Strength

    ATPF WEEK 32 Day 3

    STRENGTH (optional)
    EMOM x5:

    3 Front Squats @ 75–85% of 1RM clean

  • 12.8.24 Strength

    SNATCH BALANCE + OHS

    Emomx5
    1 snatch balance + 2 overhead squats

    pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

  • ATPF #masu Strength

    ATPF WEEK 32 Day 3

    WEIGHTLIFTING
    E90sec x7:
    2x Squat Clean + 1x Front Squat

    Work up to a heavy set of the day. Squat Cleans are drop and go.