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

  • 2.7.2025 Active Recovery Workout

    For 30 mins @ steady pace

    6 Thoracic rotations
    40m Sled drag/push – light
    20m Bear crawl
    6 e/side Half-kneeling bottom up KB presses
    4 Alternating Hip airplanes
    20m Monkey crawls – switch direction every 5m

  • 15.10.2020 Sali Workout

    Eilinen/lepo/lenkki

  • Saturday Cool down Workout

    Cool down
    2 min light row
    2 min light bike
    10-15 pass throughs with stick
    20 torso rotation stick behind neck
    1+1 min hip flexor strech

  • Deck of Cards Workout

    "Deck of Cards"
    52min emom
    Flip a card from the deck on the minute and do number of reps with wanted movement. Rest the remaining time from that minute.
    *
    Spades: Burbee
    Hearts: Air squat
    Clubs: Sit up
    Diamonds: back extension
    *
    Jacks =11
    Queens=12
    Kings=13
    Aces=14
    *
    Tailoring options: Jakcs, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.
    Tailor the rep scheme to fit your loading

  • WOD 26.1 Strength

    Front squat 4 x 2 @85%

  • Maanantai WOD Workout

    In Teams of 2

    AMRAP 20
    3x Snatch
    6x Overhead squat
    12x Bar facing burpee
    (35kg/50kg)

    ’Switch after one full round

    5 Rounds for time:
    20x 1KB Swing
    20x 1KB Push press
    TC: 10min

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee

    4.Core
    - Not done

  • Legs Workout

    A: Leg press 4x5
    B: SL leg extensions 3set
    C: Standing SL leg curls 3set
    D: Adductor exercise machine 1xMax
    E: Seated calf raises 3set

  • Tuesday Cool down Workout

    2-3 min light cardio
    1+1 min wall pec strech
    1+1 min wall bicep strech
    1-2 min cobra to downdog pose (stay 10s on each strech pos)

  • Painonnosto, marraskuu, työntö Workout

    Aktivaatiot
    Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
    A1. Hidas pystypunnerrus x 4 (8020)
    A2. Vauhtipunnerrus päkiöille pysähdys x 4

    Liikkeet
    B1. Raaka rinnalle veto + raaka työntö 2 + 1 x 3 - 4 sarjaa (vara 1 - 2)
    B2. Rinnalle veto + ylöstyöntö saksiin 1 + 2 x 3 - 4 sarjaa (vara 1 - 2)
    C. Etukyykky pyramidi 3, 2, 1 2, 3 (vara 1 - 2)