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

  • Extra Credit 12-02-2024 Workout

    OPTIONAL COOL DOWN

    EMOM x 9 MINUTES
    MIN1 - 5/5 Sciatic Nerve Floss
    MIN 2 - 10 Alt. 90-90 Hip Rotations
    MIN 3 - 5/5 Groiners w/Twist

    *Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

  • Gymnastic strength Workout

    hollow body pos. band pull apart 3x10

    superset, 5x
    5/5 KB birddog row
    5/5 seated KB press

    12' EMOM:
    1: 5 HSPU/ 1 slow eccentric HSPU/ 8 pike push
    up
    2: 5-7 burpee pull up
    3: 5/5 alternating jumping lunges

  • PTG TI 11.3. klo 11 Workout

    LÄMMITTELY
    Nilkan seutu
    - Kantapää- ja varvasnousu
    - Pyöritykset nilkka vk
    - Polvennosto (+vaaka) blokkien päällä

    2 x 50s./20s.
    1. Jefferson curl
    2. Hyvää huomenta istuen
    3. LLA - punnerrus jarruttaen
    4. Uimari päinmakuulla

    VOIMA
    3 x 8 maastaveto

    KIERTOHARJOITUS
    2-3 x 35s./20s.
    1. Rengassoutu
    2. Landmine twist
    3. Seisten lonkankoukistaja minivk
    4. Pull over (jalkojen laskuilla)

  • Saturday Grind Workout

    30' AMRAP w. partner

    60 cal airbike
    50 dbl DB hang power clean @ 22.5/15kg
    40 box jump over
    30 burpee
    20 dbl DB thruster
    10 syncro dbl DB STOH

  • 12.9.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

  • Partner Kalsu-Thrusters and burpees Workout

    WU:
    1000m row

    WOD:
    Partner WOD (me, Sherry, Sophie)

    120 Thrusters (55)
    every minute, everyone does 5 burpees

    did first minute: 22
    11
    9
    8
    7
    Total: 57

    Time: 12:54

    Did 4 strict pullups, then 8 strict with black band
    worked on kips
    did 2 kipping pullups w/o band

  • Muscle & Power, AV1 Strength

    OH squat 8-8-6-6- reps

  • 2 mi run Workout

    2 mi run along waterfront

  • 15.1.2026 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    0:30 hang from a bar w/ ribs locked down (chin up grip)
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)

  • WOD Workout

    YGIG 7min AMRAP

    3 Mavea 85/65kg
    6 Seinäpalloa