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

  • Optional Workout

    2-3 rounds:
    20+20m 1-arm farmer's walk
    20+20m 1-arm OH walk
    20+20 1-arm front rack walk
    40m yoke carry

  • 14.5.2025 Active Recovery Workout

    4 rounds @ steady pace
    3-minutes Air bike
    2 Skin the cats
    1 e/side Turkish get-up
    3 rounds for quality
    50m KB overhead carry
    4 Seiza squat sits
    20 Banded pushdowns
    10 Alternating landmine cossacks

  • Mobility & CORE Workout

    shoulder & Th mobility

    3 rnds for quality
    5/5 band resisted book opener
    5/5 push up pos. one arm snow angel
    8/8 KB halo

    KB windmill 3x5/5

    3 rnds:
    8/8 mountain climber
    3/3 scorpion
    8/8 KB teapot

  • Painonnosto - Maanantai Workout

    LÄMMITTELY

    Muscle snatch + Valakyykky,
    2 x 5+5

    Raakatempaus polvelta + Snatch balance,
    2 x 4+4

    3-Asennon tempaus,
    3 x (lantiolta, polvelta & polven alta)

    Nosta painoa lämpöjen edetessä.

    TEMPAUS

    3-Asennon tempaus (polvelta, polven alta & lattiasta),
    3 x (1+1+1) @ 76%
    5 x (1+1+1) @ 81%
    Nosta 2:00 minuutin välein.

    TAKAKYYKKY

    4 x 4 @ 75%
    Nosta 2:15 min välein

    BONUS

    Apuliikkeet,

    3-4 Kierrosta:
    8/8 1-Käden pystypunnerrusta
    8/8 1-Jalan romanialainen maastaveto
    8/8 1-Käden kulmasoutu
    10 Jefferson curlia

    :30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

  • HS-walk Skill Workout

    20min HS-walk Skill:
    - On 5m segment, walk up & down the stairs of your choice

  • Torstai 14.9.23. BASIC Workout

    Warm up
    2 rounds
    1.5 min cardio
    5 inch worm with push ups
    10 air squat + 5 squat jumps
    10/10 single leg rdl
    :30 side plank Hold R/L

    Treshold Metcon
    EMOM 10
    odd : row x 30 sec
    even : hr push ups x 6-12 reps

    EMOM 10
    odd : ski x 30 sec
    even : box jumps x 6-8 reps (sharp jumps)

    EMOM 10
    odd : air bike x 30sec
    even : deadlifts x 10-15 reps @ double kb's

    rest 3 min bwn sets

  • Main site Wednesday 250604 Workout

    For total reps

    Tabata double-unders

    • 8 alternating dumbbell hang snatches

    • 8 alternating single-leg squats

    • Tabata double-unders

    Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

    ♀ 35-lb dumbbell
    ♂ 50-lb dumbbell

  • Extra Credit 20-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8/8 Slow Single Leg Glute Bridge-Ups
    3/3 Sciatic Nerve Floss
    12 Banded Ws*
    *Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

    -Rest As Needed b/t Sets-

  • Painonnosto - Keskiviikko Workout

    LÄMMITTELY
    Muscle clean + Etukyykky,
    3 x 5+5

    Raaka rive polvelta + vauhtipunnerrus,
    3 x 4+4

    Rinnalleveto + Työntö,
    3 x 3+3

    Nosta painoja lämpöjen edetessä.

    RINNALLEVETO + TYÖNTÖ

    Rinnalleveto + työntö,
    3 x (2+2) @ 76%
    5 x (1+1) @ 81%
    Nosta 2:00 min välein

    ETUKYYKKY

    3 x 2 @ 78-82%
    3s paussi pohjassa
    Nosta 2:00 min välein.

    BONUS
    Apuliikkeet,

    3-4 Kierrosta
    16 Vuorokäsin penkkipunnerrus
    8-12 Leuanvetoa /ylätaljaa
    8/8 Askelkyykkyä taakse
    10-20 Tiukkaa polven nostoa roikunnasta

    :30s-60s lepo liikkeiden välissä. Keskiraskaat kuormat.

  • Muscle & Power, YV1 Strength

    Push press 3 RM, then max reps @ 80 %