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

  • 24.08.2025 Workout

    45-60min PK

    • Bike, Run or Swim

  • Power Clean & Jerk Strength

    Build to heavy single

  • Conditioning Workout

    TABATA day, 2, alternating exercises

    TABATA 1
    KB swing @24/16
    jumping air squat

    2-3'rest

    TABATA 2
    DU
    push up

    2-3'rest

    TABATA 3
    jumping jack
    mountain climber

    2-3'rest

    TABATA 4
    airbike
    walking lunges

    2-3'rest

    TABATA 5
    KB DL
    russian twist

  • For quality Workout

    E4MOM x8, alt. between a & b:
    a) machine
    b) "AMRAP":
    1-3 wall walk / 2-4 feet on box wall walk
    4 sandbag over shoulder
    6 goblet curtsy lunge, L
    6 goblet curtsy lunge, R

    Jatka b:ssä aina siitä mihin edellisellä kierroksella jäit.

    RPE 7

  • PTG TI 18.3. klo 10 Workout

    LÄMMITTELY
    Hallinta/voima
    1 kierrosta - 60s.
    1. AKK - jalan vienti yli + vuorikiipeilijä
    2. Seinällä kuminauhan kanssa loitonnukset
    3. Seinäkyykky
    4. Päinmakuulla käsien nostot eri asennoissa

    Liikkuvuus
    2 kierrosta, 60s.
    - Skorpioni kierrot
    - Nelinkontin käden alivienti + avaus ylös
    - Rullan päällä rangan ojennus kp kanssa
    - Tuulimylly istuen

    TEKNIIKKA & VOIMA
    Turkkilainen ylösnousu
    Tekniikkaharjoittelua ja painon hakemista kummallakkin puolella
    Työosuus: 3 x 3/puoli

    TABATA
    Tabata 1
    A) Hiihto tai pyörä ergo
    B) Kuulan siirto lankussa

    Tabata 2
    A) Köydet
    B) Linkkari

    merkkaa treenin tulokseksi tgu paino

  • 16.7.2025 Active Recovery Workout

    3 rounds for quality
    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    5-minute Bike or Row
    3 rounds for quality
    10 Table top raises
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    5-minute Bike or Row

  • Front squat Strength

    2x3x50%
    2x3x60%
    3x70%
    3x3x80%

  • Handstand skill emom #masu Workout

    4xEMOM5 1min rest btw emoms

    A) SHSPU

    1. X

    2. X+1-3

    3. X+2-6

    4. X+1-3

    5. X

    B) HSPU
    1. X

    2. X+3-6
    3. X+6-8
    4. X+3-6
    5. X

    C) Wall walk

    1. X

    2. X+1-2

    3. X+2-4

    4. X+1-2

    5. X

    D) Handstand hold
    1. X

    2. X+5-10s
    3. X+10-20s
    4. X+5-10s
    5. X

  • Pre workout Workout

    3 rounds
    40 cal row
    10 burpee box step up 2 x 12,5 kg

  • 17.7.2025 Workout warmup Workout

    Warm-up

    2-3km 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.