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

  • BOOTYCAMP Workout

    SET A | 4 rounds
    5x back squat
    6+6 palloff press

    SET B | 3 rounds
    6+6x 1-leg bulgarian deadlift
    10-12 miniband hip thrust
    20 KB floor wipers

    AMRAP8: teams of 2:
    Partner 1:
    6x wallball
    6x DDB deadlift

    Partner 2:
    Plank hold

  • Ksti Strength

    Ylöstyöntö 39 kg

  • 3 x 8 yhden jalan suorin jaloin maastaveto Strength

    Tee kummatkin jalat putkeen, jonka jälkeen lepää n. 1 min.

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    12 G2O with plate
    10 hollow rocks with plate
    10+10 around the world
    6+6 windmill with plate
    12+12 balanced press w/ plate

    Gymnastics for quality

    RX
    Handstand walk with HSPU

    INTERMEDIATE
    Handstand walk

    BEGINNER
    HSPU

    In construction

  • 16.5.2024 Workout Warmup Workout

    5:00 BikeErg + 3:00 Jog @ easy
    +
    2 Rounds
    1:00 Run @ easy pace
    0:30 Run @ moderate pace
    0:20 Run @ harder pace
    0:10 Run @ hardest pace
    – Rest 0:30 before BikeErg –
    2 Rounds
    1:00 BikeErg @ easy pace
    0:30 BikeErg @ moderate pace
    0:20 BikeErg @ harder pace
    0:10 BikeErg @ hardest pace

  • Teinit 230425 Workout

    For time
    Laite 150 m
    10 devils press
    15 abmat
    10 Punnerrus
    X5

  • Kettlebell Workout

    A)
    In every 2:30 x 4 rounds
    12 goblet squat @heavy
    6/6 clean and press

    B)
    EMOM 9'
    1: 10/10 single arm row
    2: 15 single KB biceps curl
    3: 8/8 half kneeling bottom up press

    C)
    For time
    18-12-6
    Double KB Russian swing
    15-10-5
    Double KB hang clean
    6-4-2
    Push up on KBs + cluster

  • KAHVAKUULA RUUVIKATU Workout

    EMOM 16
    Russian heiluri x 12 (raskas kuula)
    Rive + työntö x 8 (4+4)
    Maljakyykky 2sek pidolla x 10
    Renegade row punnerruksella x 8-10 (2 kuulaa)

    AMRAP 20
    Am. Heiluri x 15
    Askelkyykky taakse kuula sarviotteessa x 10
    Punnerrus x 10 (kuulan päällä tai lattialla)
    High pull + tempaus x 8 (4+4)
    Paikallaan marssi, kuula salkkupidossa 30-40sek

    FINISHER 3 kierr. ilman taukoa
    Heiluri 20sek
    Maljakyykky pito 20sek
    Vuorikiipeilijä 20sek

  • HYROX Workout

    PHYSICAL FITNESS TEST (P’F”T)
    For Time:

    The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

    15 – 25 minutes – HYROX PRO
    25 – 35 minutes – HYROX Single
    30 – 45 minutes – HYROX Doubles

  • 4.7.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    EMILIO ESQUEDA alla oleva tai perjantai

    MUSCLE SQUAT CLEAN + SQUAT JERK
    3-4x1x[4+4]@30-35-40%, jerk-%, rest 2min

    --

    SNATCH
    4-6x3@up to 55%, rest 2min

    --

    CLEAN
    3-5x3@up to 55%, jerk-%, rest 2min

    --

    SPLIT JERK *rack, split alternating
    4-6x4@up to 55%, jerk-%, rest 2min

    --

    RDL *sn grip
    5@50%, 3x5@60%, sn-%, rest 2min

    --

    SUPERSET: quality : 3 rounds, no shoes

    20x GLUTE BRIDGE
    8x BOX JUMPS
    30sec MILITARY PLANK
    20x CALF RAISE *bw