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

  • PT Group TI 1.10. klo 11 Workout

    LÄMMITTELY
    - nilkan ja päkijän lämmittelyt
    - Ylivienti vk
    - VK kanssa toim. askelkyykky
    - Istuen lonkankoukistajat
    - Kyljellään pakaran aktivoinnit
    - Kyljellään käden avaus vk
    - Selinmakuulla käden avaus yläviistoon vk

    VOIMA KIERTOHARJOITUS
    3 kierrosta, 45s./20s.
    1. Yhden jalan rdl oik.
    2. Yhden jalan rdl vas.
    3. Rengassoutu
    4. Bird dog vk oik.
    5. Bird dog vk vas.
    6. Pallon kanssa lantionnosto + polven koukistus

    Merkitse painoksi yhden jalan rdl painot

  • SM 2024, Laji 1 ENDURANCE Workout

    For Time
    800m Kayaking
    3000m Run
    Time cap:
    40 min / N, 35 min / M

  • 15:00 AMRAP Workout

    20x7,5m Shuttle Runs
    5 Wall Walks
    20x7,5m Shuttle Runs
    15 Deadlifts 83/56kg

  • 2.6.2025 Workout warmup Workout

    1:30/1:00/0:30 each @ increasing pace

    1) Run
    2) SkiErg
    +
    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)
    +
    Build to workout weight for DB thrusters and box step overs
    +
    @ workout weight
    200m Run
    8 DB thrusters
    250m SkiErg
    8 DB box step overs
    200m Run

  • 10.9.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO

    MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
    2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

    --

    POWER CLEAN + SPLIT JERK
    2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, jerk-%, rest btw sets 2min

    --

    RDL *jerk-grip - no shoes, toes straight forward
    5@50%, 5@60%, 3x3@65-70%, jerk-%, rest btw sets 2min

    --

    SUPERSET: 3 rounds, quality
    12x 1-ARM BANDED TRICEPS PUSHDOWN
    12+12x DB FRONT RAISE + LU RAISES
    12x DB HAMMER CURL

    Rest as needed

    --

    video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

    video: DB FRONT RAISE

    video: HAMMER CURL 0:42

  • Teinit 230425 Workout

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

  • Main site Saturday 240518 Workout

    For time
    - 800-meter run
    - Max-reps GHD hip extensions in the remaining time

  • Bells ringing Workout

    5 rounds each for time
    2x 24/16kg kettle bell
    6 thrusters
    3 HSPU
    1 rope climb
    rest 90s.

  • Muscle & Power, CORE Workout

    Abs: EMOM for 4 rounds
    1) 10 Ab-wheels
    2) 10 Dragon flags
    3) AMRAP AMSU
    4) Rest

  • ELEMENTI Workout

    CALLISTENIA