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 3.12. klo 11 Workout

    LÄMMITTELY
    Cat - Cow
    Ympyrä nelinkontin
    Kylkimakuulla ympyrät jalalla
    Kylkimakuulla lonkan ojennus-koukistus
    Selinmakuulla jalan nostot
    Selinmakuulla kierrot
    Lantionnosto jalat v-asennossa
    Dead bug
    Päinmakuulla selänojennus
    Päinmakuulla käsien nostot ja käännöt

    VOIMA

    Supersetti A - 3 x 40s./20.
    1. Hyvää huomenta istuen
    2. Rengassoutu kierrolla oik. ja vas.
    3. Lankussa olkapääkosketukset

    Supersetti B - 3 x 30s./20s.
    1. Hiihto/soutu
    2. Etuheilautus
    3. Kyykky/kyykkyhyppy

  • 20 min parin kanssa Workout

    20min parin kanssa

    50 tuplanaruhyppy
    20 raaka rinnalleveto + työntö 43/30kg
    50cal pyörä

    Jakakaa toistot vapaasti, tasainen reipas tahti

  • AF #masu Strength

    AF WEEK 7, Day 1

    WEIGHTLIFTING

    Week 6 – Strength You Can Use

    Snatch: EMOM x8: Snatch @85–88%

    Clean & Jerk: E2MOM x5: Clean & Jerk @83–88%

    Target: Repeatability

  • 25.3.2025 Bech press Strength

    8-8-8-6-6

    Go every 2:30

  • Endurance WOD Workout

    Mixed aerobic amraps for consistency:
    A. 15 min amrap:
    50/40 cal row
    50 m dual KB farmers walk (heavy)
    10 burpee box step overs

    6 min rest

    B. 15 min amrap:
    50/40 cal bike
    15 DB front squats 30/20 lb
    10 burpee pull ups

  • 23.08.2025 (AM or PM) Workout

    Engine

    AMRAP 25: (PK +)

    • 400m Assault Runner
    • 400-800-1200-1600… C2 Bike

    rest 2min

    AMRAP 25:

    • 1000m C2 Bike
    • 200-400-600-800… Assault Run

  • 25.3.2025 EMOM 15 Workout

    1: bike 11/13 cal (max 0:45)
    2: 15 du's + 8 wallball
    3: 10 push up

  • Functional training 25.1. Strength

    Power clean
    20 minutes of lifting, Easy weights. Just get familiar with the movement.

  • HYROX 20/05/25 Workout

  • 11.03.2025 Workout

    Snatch

    A) Build Up to days 1 Rep Max Squat Snatch

    B) Back off sets E90SEC X9

    1-3: 1 Squat Snatch @90% From days 1RM
    4-6: 2 Squat Snatch @80% From days 1RM
    7-9: 3 Squat Snatch @70% From days 1RM

    Front Squat

    E3MOM X6:

    Set 1-2: 5 Reps @70% From 1RM
    3-4: 3 Reps @80-85%
    4-6: 1 Rep @90-95%

    Gymnastic + Lifting EMOM

    EMOM 10:

    1: 4-5 Wall Walk + AMRAP: Power Snatch @50kg
    2: Rest

    -Rest 5min-

    EMOM 10:

    1: 10-15 T2B + AMRAP: Hang Power Snatch @50kg
    2: Rest

    Accessory

    4 Rounds For Quality:

    • 10-15 Lu Raise
    • 20-30s Chin Over Bar Hold
    • 10/10 One Arm Banded Pull Apart