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

  • 1600+ Session 1 Strength 2 Strength

    Back squat 4x4

  • PT Group TO 17.10. klo 18 Workout

    LÄMMITTELY
    Jalkapohjan ja -pöydän sekä nilkan huolto
    - Fasciapallolla jalkapohjan rullaus
    - Jalkapöydän venytys
    - Päkijä / kantapää nousut
    - Istuen vk kanssa nilkan pyörittelyt

    Lantion huolto, 60s./liike/puoli
    - Selin lonkan sisäkierto (blokki ja mini vk)
    - Lantionnosto pallo jalkojen välissä
    - Kylkilankku + simpukka avaus
    - Rullan kanssa "yj mave"

    Yläkropan huolto, 60s./liike/puoli
    - Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
    - Päinmakuulla olkapään kierrot
    - Seisten vk avaukset alhaalle - keskelle - ylös
    - Olkapään aukikierto pito 5s. - työntö ylös

    VOIMA
    3 x 8 takakyykky pysäytyksellä
    3 x 8 punnerrus

  • Swim Workout

    Warm-up: Easy swim for 200m
    A: Swim 12 x 100 m. Rest 45 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
    Cool-up: Easy swim for 200m

  • FUNCTIONAL 11.3.2023 Workout

    2 x 12 min AMRAP

    AMRAP 12
    12 DB hang C&J (alt.)
    14 target burpee
    16 KBS
    18 wall ball

    -rest 4 min-

    AMRAP 12 (I go, you go -style)
    6 box jump over
    10 cal erg

  • 15.7.2025 Shoulder press + Push press Strength

    5 x (3+3)

    go every 2:30

  • 14.1.2023 Push Jerk Strength

    On The 2:30 x 6 Sets :

    4 Push Jerks @ 58 - 68%

  • 5 rounds for quality Workout

    3 hang high pulls
    2 hang snatches
    5 dips on paralette

    Cool down :
    2 k row

    Row result : 10.45
    Technique : BB
    Dips: black rubber bands

  • 15.10.2024 Workout warmup Workout

    800m Jog / 800m Row
    +
    2 Rounds
    10 Pike T-extensions
    5 Scapular pull-ups
    3 Strict pull-ups
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    5 Tension swings (sponge/block between feet)
    +
    Bar muscle-up drills – 2 Rounds
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    Build to working weight for SB cleans and squats
    * Small sets of wall walks and bar muscle-ups between sets
    +
    Once through @ workout weight
    200m Run / Row
    2 Wall walks
    3 SB squats
    200m Run / Row
    2 SB cleans
    3 Bar muscle-ups

  • Extra Credit 18-04-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 6 MINUTES
    MIN 1 - 5/5 Sciatic Nerve Floss
    MIN 2 - :25/:25 Side Plank Rotations
    MIN 3 - :50 Child's Pose

  • WOD 02/01/23 Workout