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

  • 16.11.2024 Jumps Workout

    DB seated box jump

    4 x 3, go every 1:30-2:00

    • You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height) – Use DBs no heavier than 5-10% BW in each hand

  • Hyroxers vs Gorilla Workout

    30m Sled Push
    30 Push Ups
    30 Air Squats
    1000m Cardio
    30 BP
    30 WB
    30 Box Jumps
    20 Bent over Rows

    Loppuun pieni cardio-työosuus parin kanssa. 🏁

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength
    Final week

    Strict press
    12-10-8-6-4-2

    — start light and build heavy double

    b ) Accessory strength /back-arms/

    3 sets
    8-10 Barbell pendlay row@heavy
    10-10 Single arm seated banded row

    3 sets
    10-10 Seated concentrated biceps curl
    15-15 Banded OH triceps extension

    c ) ‘Burn out’

    For time

    50 DB hang muscle clean to press@2x15/2x10kg*

    *every break = 20 Banded pull apart@red

  • PTG TI 26.11. klo 11 Workout

    LÄMMITTELY/KEHONHUOLTO
    Fasciakalvot
    2:00/liike
    Jalkapohja fascia pallolla oik.
    Jalkapohja fasciapallolla vas.
    Selkä seinällä fascia pallolla oik.
    Selkä seinällä fascia pallolla vas.
    Pakara fascia pallolla oik.
    Pakara fascia pallolla vas.

    Dynaaminen
    n. 60s./liike
    Etulinjan avaus kepillä askelluksen kanssa
    Elephant walk
    Rintarangan avaus kyljellä oik.
    Rintarangas avaus kyljellä vas.
    Lonkan kierrot selin/istuen
    Couch stretch oik.
    Couch stretch vas.

    VOIMA
    Kiertoharjoituksena
    3 x 45s./25s.
    1. Kyykky
    2. Rengassoutu
    3. Arnolds press
    4. Landmine twist

  • Push jerk Strength

    E90SEC
    8 x 4-6 push jerk
    - ⁠leave a few reps in the tank

  • Takakyykky 5x5 Strength

    75%
    5x5 3min lepo

  • Tuesday 11/02/2025 Functional/Hyrox Workout

    INTERVALS

    3 x 10min AMRAP / Rest 2min Between:

    A)
    - 2,4,6,8,10... Wall Ball
    - 40m KB Farmers Carry

    B)
    - 10 Burpee Broad Jump / Burpee Box Jump
    - 20m Walking Lunge (add weight if needed)
    - 10 V-Up

    C)
    - 1min Erg (run, ski,row,bike)
    - 20m Heavy Sled Pull/Push

    *In section A, you add 2 reps each round on wall balls. The 40m farmers carry stays the same and is between every set of wall balls.

  • 7.3.25 Workout

    Open Workout 25.2 (22.3 repeat)

    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Time cap: 12 minutes

    ♀ 29, 34, 38 kg
    ♂ 43, 52, 61 kg

  • Saturday Grind Workout

    3x 12' AMRAP, 3' rest w. partner

    AMRAP 1 - pull
    250m row
    30 pull up
    30 syncro renegade row w. clapping @2x22.5/15kg

    AMRAP 2 - push
    30 dbl DB push press @2x22.5/15kg
    30 HR push up
    30m partner wheelbarrow walk

    AMRAP 3 - leg burner
    30 steps walking lunges
    30 partner wall ball
    30m partner carry

  • 7.3.25 Workout

    SKILL

    10-20min skill of your choice 🤸🏼🤸🏼‍♂️