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

  • PTG TO 27.11.2025 klo 17 & 19 Workout

    LÄMMITTELY
    2 kierrosta 40-60s./liike
    Cat - Cow
    Mittarimato + varvaskosketus
    Syväkyykyssä kierrot
    Lähentäjävenytyksessä kierto
    90/90 lonkan aukikierto + jalan nosto eteen ristiin
    Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

    VOIMA
    3 x 6 takakyykky
    3 x 8-10 reverse nordic curls
    3 x 30s./ puoli sivulankkupito (jalka ylhäällä)

    LIIKEPARIT
    3 kierrosta, 30s./15s.
    
A)
    1. Etuheilautus (ylös asti)

    2. Farmers walk
    B)
    1. Vuorokäsin rive
    
2. Hyppyleuanveto

  • 30.3.2026 Workout warmup Workout

    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)
    +
    EMOM 4-6 (0:40 work / 0:20 transition) @ increasing pace
    1) BikeErg
    2) Run

  • 1.5.2026 Workout warmup Workout

    800-1200m Jog @ easy pace
    +
    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)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • HYROX Workout

    AMRAP 34'

    500 m Run

    15 DB Thrusters

    250 m Ski / Row (rotate)
    500 m Run

    12 Box Jump Overs

    2 length Sled Push

    500 m Run

    250m Ski/ Row (rotate)
    15 x Goblet squats

    2min break

    Finisher for time
    16-12-8

    Ski (cals)
    BB push press
    Burpee over the bar
    Wallballs

  • REST Workout

    REST.

  • Strength Workout

    squat bottom pos. pallof press 3x10/10

    frontsquat 3RM

  • ATPF #masu Workout

    ATPF WEEK 34 Day 3

    BODYBUILDING E150sec for 4 rounds (30min total)

    1) 10-12 Seal Row and 10-12 Ring Row
    2) 10-12 DB Bench Press + 10-12 Push-Up
    3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

    These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

  • Crosstraining kestävyys - Perjantai Workout

    42 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely
    3min hiihto
    3min pyörä
    3min soutu

    Nosta vauhtia joka minuutti.

    Sitten:
    5+5 kyykyssä käden kierrot kohti kattoa
    10 takareisipumppaus; kämmenet maassa tai nilkoissa

    Harjoitus (Syke 60–75 ja 75–85%/HR max)

    6x6min ergo, 1 min lepo kierrosten välissä

    3min kevyt
    1min keskiraskas-raskas
    2min kevyt

    Harjoitus on pääasiassa peruskestävyysharjoitus. Sykkeen tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana, mutta laskea taas vikan kahden minuutin aikana. Vaihda ergometria lepoajalla.

  • Weightlifting Strength

    Hang power snatch 5x3
    Squat snatch+2ohs 6sets
    DB row 4x10

  • Testi Workout

    Testi