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

  • Muscle & Power, AV1 Strength

    Tempo Front squat 4x5 reps (slow down, fast up)

  • 7.7.2025 Strenght ( All same ) Workout

    All same

  • Endurance WOD Workout

    Every 10 min x 6 sets (2 each)
    A. 2000/1500 m row or 4000/3000 m bike
    B. 8 min amrap:
    10 shuttle runs (7,5 m + 7,5 m)
    1 rope climb
    5 T2B
    C. 8 min amrap:
    15/12 cal ski
    10 med ball cleans 9/6 kg
    8 push ups

  • 12.8.2025 Deadlift Strength

    (deadstop)

    6 sets of 5 reps

    go every 3:00

  • PTG Kesätreeni 4.7.2025 Workout

    LÄMMITTELY
    Kiertoharjoituksena - 40s./20s.
    1. Punnerrus vk
    2. Lankusta lonkankoukistaja venytys + käden avaus ylös
    3. Uimari päinmakuulla
    4. Rullaus selälleen + v-asennossa eteentaivutus
    5. Soutulaite
    6. Kyykky + takaketju pumpaten

    AMRAP 10min
    10 x goblet squat
    10 x rengassoutu
    10 x /puoli sivutaivutus kk

    AMRAP 10min
    10 x/puoli pallon heitto kierrolla seinään
    10 x vauhtipunnerrus
    10 x /jalka askelkyykkykävely

  • Minnan treeni 1 Workout

    Heavy DT

  • Engine ski Workout

    500 m
    700 m
    900 m
    900 m
    700 m
    500 m
    250 m recovery bike
    TC 35 min

  • WOD Workout

    EMOM 25 mins
    Minute 1: 40s Box Jumps w. step down @60/50cm
    Minute 2: 40s Cal Row, Bike, or Ski Erg
    Minute 3: 40s DB Burpee@ 2x22,5/15kg
    Minute 4: 40s Heavy D-Ball or KB Carry
    Minute 5: 40s DU

  • 12.9.2024 Warmup ( Basic ) Workout

    800-1200m Jog @ easy pace
    +
    2 rounds
    5/side Half-kneeling hip rotations
    5/side Cossack squats, alt
    5 Table top raises
    10m A-skip/B-skip (both each round)
    +
    800m Run broken down as follows
    100m Run @ build pace each round
    100m Run @ easy

  • 27.3.2025 Weightlifting MODERATE WEEK 6/8 Workout

    WARM UP 10min 1 rounds

    5× + 5×/side + 5×/side + 5×/side + 5×
    GOBLET SQUAT *plate +
    HALF KNEELING WEIGHT SHIFT *plate +
    HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
    PIGEON STRETCH +
    SITTING ADDUCTORS STRETCH

    5×/side + 10× + 10× + 10× + 10×
    PRONE SCORPION +
    BODY SAW PLANK +
    SHOULDER EXTENSION ROCKING +
    W- FLOOR SLIDE +
    BEAR CRAWL HOLD with SHOULDER TAP

    5× + 5× + 5× + 5× + 5×
    HIP ROLL GLUTE BRIDGE +
    YOGA HAMSTRING STRECTH +
    YOGA ADDUCTOR STRECTH +
    ROLLING BACK +
    1-LEG YOGA BOAT POSE

    KUVAT LIIKKEISTÄ:

    RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    SNATCH
    3@barbell, 3@up to 75%, sn-%, rest btw sets 2min, example up to 55/65/70/75%

    RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
    1×2× 5+2+2+2+2@barbell, rest btw sets 1min

    --

    CLEAN
    3@barbell, 3@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%

    SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
    1×2× 2+2+2+2@barbell, rest btw sets 1min

    --

    SPLIT JERK *rack, split both side 1+1
    2@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%