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

  • 28.2.2026 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    EMOM 4 @ workout pace
    1) Run
    2) SkiErg
    3) BikeErg
    4) Row

  • Muscle & Power, Joker Strength

    Thruster 5 RM

  • WOD 14/09/24 Workout

  • 13.3.2021 Workout

    KEHONHUOLTOVIIKKO
    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Gymnasty conditioning Workout

    Every 1 min for 16 mins, alternating between:
    12 Butterfly Pull Up (Unbroken)
    Handstand Walk, 8 m
    14 Alternating Pistols
    Rest 1 min

  • 20.8.2022 Workout

    EILINEN

    tai

    LEPO + 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

  • 16.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 25.5.2023 Snatch complex, Clean & Jerk complex, Snatch pull Workout

    week 2/9
    WARM UP + TECHNIQUE 10-15min

    PAUSE OHS BALANCE *pause 3sec
    3x2-3@barbell with banded & weight, pal 2min

    SNATCH + SNATCH ABOVE KNEE
    1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min

    CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
    1+2+2@up to 77% jerk-%, pal 2min

    DEFICIT SNATCH PULL
    3x3@+5kg today best snatch, pal 2min

  • Saturday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    then 2 rounds
    1:30 ski
    5 push inch worm with push up
    8+8 single arm ring row
    :30 hs hold
    :30 Active Bar Hang
    16 alt leg v-ups

    test 1 set of workout movements
    5-7 ghd/v-up/tuck up
    1 rope or 3 strict chin up
    2-3 kip hspu

  • Ke 8x3 Workout

    8x every 3 min, alternating between A and B

    A)
    15/12 cal ski/row or 20/17 cal bike
    9 double kb snatch or 10 single arm db snatch
    6 pullup/c2b or 3 muscle up

    B)
    6 barbell GTOH
    9 burpee over the bar
    12 sit-ups

    Laita tulokseksi tangon paino ja liike.