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

  • 7.3.2024 Active Recovery Workout

    CNS recharge

    4 Rounds for quality

    8 Ball Slams
    6 Split jumps
    4 Plyo Push-ups
    2 Seated box jumps
    400m Row @ RPE 2-3

    Recovery circuit

    4 rounds for quality
    40/30 calorie Air bike
    4 Bridge-ups
    4 Shoulder rolls, alternate sides
    40m Sled drag/push – light
    8 e/side Half-kneeling bottom up KB press
    8 Archer ring rows, alternating

  • 8.1.2024 PK Workout

    EMOM 14

    Minute 1 : 2 Rope Climb
    Minute 2 : 15 Wallball

  • 6.1.2024 PK Workout

    Jog/walk 10 minutes warmup/recovery
    5 minutes @ HR Zone 4 - 5

    Repeat 3 times

  • 9.3.2024 Ergos Workout

    Aerobic + anaerobic capacity
    5:00 Echo bike @ easy
    5:00 Row @ easy
    –

    4 Rounds, go every 2:00
    0:15 Sprint Echo Bike
    Jog/walk for recovery
    –
    5:00 Row @ easy
    5:00 Echo bike @ easy
    –
    4 Rounds, go every 2:00
    0:15 Sprint Row
    Air bike for recovery
    –
    5:00 Air bike @ easy
    5:00 Run @ easy

  • 9.3.2024 Clean & Jerk Strength

    Clean + front squat + split jerk

    6 to 8 x 1+1+1 @ 65-85%, go every 2:00

  • 3rnds bench-press-fly Strength

    DB bench press 12-15 reps
    DB press 8-12 reps
    DB fly 8-10 reps

    Roe

    RPE 3,5-4, 1-2 reps in tank/ set

  • 9.3.2024 Paused Front Squat Workout

    Paused front squat + Front squat

    4 x 2+1 @ RPE 8 (2 RIR, 70+%), Rest 3:00-4:00 b/t sets

  • 31.3.24 Perfo Workout

    5min flow
    20min lämppä

    25min Jumps & pulls

    15min wod setup & lämppä

    Wod
    4-5x
    45sek on, 15sek off
    Viivajuoksu
    Yhden käden kb STOH
    Lankku (lisäpainolla)
    DB floor bench
    Takakyykky, maasta/räkistä medium weight
    Rest 1min

  • KAHVAKUULA RUUVIKATU Workout

    Kuula kuntopiiri 40min
    45sek on / 15sek off
    5 kierrosta
    - Heilautus (russian tai american)
    - Ergolaite
    - Thruster (1 tai 2 kuulaa)
    - Kylkirutistus roikkuen
    - Rive työntö (1 tai 2 kuulaa)
    - Burpee
    - High pull (1 tai 2 kuulaa)
    - Huili

  • 27.6.2025 Dip & RDL ( Strength ) Workout

    Alternate A1/A2

    A1. Strict dip – 4 x 6 @ RPE 8 (2 RIR), rest 1:00 before A2

    A2. Romanian deadlift – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

    – Romanian DL = Stiff-legged deadlift from top position to below the knees (not all the way down) and back up. Allow your knees to bend slightly to initiate the movement, then push your hips back to maintain vertical shins as the bar moves below the knees. Extend back to the starting position.
    – Focus on maintaining good tension on the hamstrings/glutes through the movement (don’t pause at the top).
    – Keep an overhand grip on these (you can use hook grip).