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

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 35

    Heiluri (russian tai amerikan) 30
    Kyykky 25
    Rive + työntö 20 (10/käsi)
    Punnerrus 15
    Linkkari vatsat 10
    Burpee 5

    Bonus piste: kelkan työntö 50m + lekalyönti 30

    Bonuspisteellä jokainen käy vuorollaan kiertävästi, muiden jatkaessa päätreeniä.

  • Shredder Workout

    For time:
    Shredder
    Max pull up
    100 push up
    Max pull up
    100 walking lunge
    Max pull up
    100 sit up
    Max pull up
    100 air squat
    Max pull up
    100 burpee
    Max pull up

    Time cap 55 minute

  • 16.4.2023 AMRAP15 Workout

    10 Box jumps
    10 burpee box jumps
    10 Pull ups
    40 Single unders

  • Strength Workout

    squat bottom pos. KB press 3x5/5

    frontsquat 5x3, increasing weight, last set is rpe 7
    T:31X1

  • 8.6.2024 Juoksu Workout

    Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

    1800m tavoite vauhdilla.

    Lepo 5 minu

    1200m tavoite vauhdilla.

  • BACK SQUAT Strength

    Back Squat

    2x3 @75%
    2x3 @80%
    2x3 @85%
    1x2 @90%

  • WOD Workout

    3 SETS x 4 MINUTES AMRAP
    2-4-6-and so on...
    Hang Power Clean + Overhead @ 42.5/30kg
    Box Jumps @60/50cm

    Rest 1:30 btw Sets-
    Reset to 2/2 at the start of each AMRAP.

    Goal: round of 8+ in each set

  • 7.8.2024 Active Recovery Workout

    4 rounds @ steady pace
    12 Hanging scapula rolls, alternating
    10 Blackburns
    8 Tactical ankle rocks, alternating
    6 Pike thoracic extensions
    4 e/side 90/90 to external rotations
    20m e/side Front rack + overhead carry

    4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
    5 High box jumps
    5 Plyo push-ups
    5 Ball slams
    10 Hike cleans

  • Wednesday Warm up Workout

    Warm Up
    2 rounds
    2:00 cardio machine
    50 single unders
    5 push up to downdog
    5 pike push ups
    10 scap pull ups
    5+5 single leg RDL
    10 kb swings

    SKILL/PREP/WU
    Kip -> Kip to swing - > pull up --> c2b
    Kipping HSPU

  • 18.10.2024 Warmup Workout

    Movement prep
    1-2 Rounds
    10/side Xiao Pengs
    0:20 hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    1-2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses