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

  • 1.7.2025 Run Intervals Workout

    Run intervals

    4 x 5:00 @ just below 5K pace*

    – Jog/walk 2:00 for recovery –

    • see pace/effort in notes

  • Rope Climbs Workout

    For Time:
    Total Reps Completed In "Death By Rope Climbs" Piece on 6/8/22

  • Sunnuntai 18.9.22. Workout

  • 8.4.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 1.7.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Thursday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Workout
    2x50m swim as warm up pace. rest 15-30 sec bwn
    rest 1 min
    100m swimming
    100m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 300m.
    150m swimming
    150m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 400m.
    200m swimming
    200m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 500m.
    Cool down
    2x50m swim as Cool down pace

    total meters 1400m

  • 17.4.2025 Workout warmup Workout

    Warm-up

    1:30/1:00/0:30 @ increasing pace of each
    1) Run
    2) Row
    +
    Build to workout weight for DB movements
    * Practice a few short sets of box jump overs, burpees over the rower and Kipping Toes-to-Bar Complex
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    @ workout weight
    100m Run
    3 Devil’s presses
    6 Box jump overs
    3 DB Clean and jerks
    250m Row
    3 DB thrusters
    6 Toes-to-bars
    3 Burpees over the rower

  • OPTIONAL GYMNASTICS/RMU STRENGTH Workout

    2-3rounds:

    3-5 false grip walk in
    5-10 russian push up
    5-10 strict toes to rings (controlled negative)

  • Tankoralli otm Strength

    Every minute for 10 minutes,
    complex of:
    1 power clean
    1 hang squat clean or hang power clean+front squat
    1 jerk

  • Friday Warm up Workout

    Band Pull aparts + Banded Hip activation
    then
    3 sets
    1:00 cardio (add speed each round)
    5+5 single leg Rdl
    5+5 single arm upright row
    5+5 single arm hang squat clean
    10 scapula pull ups
    5 burpee pull ups

    then start to prep for Squat clean + FS workout