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

  • 8.8.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • 8.8.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • EASY: Supersunnuntai v3 Workout

    AMRAP30 in teams of 3, YGIG, divide reps anyhow:
    24 STOH
    24 C2B / pull up / jumping kipping pull up
    - rest 60s
    36 hang power clean
    36 (elevated) push up
    - rest 60s
    48 deadlift
    48 air squat
    - rest 60s

    Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.

  • 31.03.2025 (PM) Workout

    Track Session (Jos 400m rata saatavilla)

    WU:

    • 1.6km Easy-Moderate run (4 Kierrosta, nosta vauhtia joka kiekalla vähän)

    -10min Active stretch + coordination
    Into,

    10 Rounds:
    E3MOM:

    -400m Run (VK+)

    Into,
    Easy 5min Z2

  • TEINIT 041224 Strength

    Punnerrus+vauhtipunnerrus 6x6+6

    Emom3

  • Weightlifting Basic Workout

    A,
    Pressing Snatch Balance + Snatch Balance
    (5-6 sets 2+2)

    B,
    Halting Snatch Deadlift + Hang Snatch Pull + Low Hang Snatch Pull + Snatch
    (5-6 sets 2+1+1+1 / 0:03 pause in S.DL)

  • 12.9.2025 ACCESSORY WORKOUT Workout

    note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

    Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

    2-3 rounds

    10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

    10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

    10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

    10×/side DB/KB SIDE BEND

    10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

    30 sec PLANK with WEIGHT *kuorma alaselän päälle

    10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

    --

    video: CHAINSAW ROW

    video: DB TATE PRESS

    video: HALF KNEELING LANDMINE PRESS

    video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

    video: TRICEPS PUSH UP

    video: SEAL ROW

    video: DB OVERHEAD TRICEPS EXTENSION

    video: KB SIDE BEND

    video: JEFFERSON CURL

    video: ONE LEG BANDED HAMSTRING CURL

    KEHONHUOLTOA!

  • Main site Saturday 251108 Workout

    For time

  • mobility & CORE Workout

    shoulder & Th mobility

    band resisted Th rotations in bear pos. 4x5/5

    KB windmill 4x5/5

    KB bottom up march 4x10/10m

    side plank arm raises w. DB 4x5/5

    half TGU 3x3/3

  • 2.8.2025 Ei tunteja!! Workout

    Sawo Triathlon ja Kesä Juhlat <3