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

  • 3.1.2025 (AM or PM) Workout

    Running focus

    2 Rounds (6k total)

    • 2km Run (PK2 alue)
    • 1km Run (VK)

    *jos juokset ulkona nii älä saatana liukastu

  • Test rounds 24.1 Workout

    TBT on thursday night

  • 22.10.2024 Workout warmup Workout

    3:00 Row @ easy
    2:00 Echo bike @ moderate
    1:00 Row @ moderate hard
    +
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    3 Scapular swimmers (prone position)
    30 Speed rope skips
    10 V-ups
    +
    Build to workout weight for the DB snatches
    * Practise Toes-to-bar complex a few times between sets:
    Kipping Toes-to-Bar complex
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    2 Rounds @ workout weight
    4 DB snatches
    4 Toes-to-bars
    20 Double-unders

  • Main site Monday 250714 Workout

    For time

    • 50 AbMat sit-ups
    • 50 double-unders
    • 50 walking lunge steps
    • 40 AbMat sit-ups
    • 40 double-unders
    • 40 walking lunge steps
    • 30 AbMat sit-ups
    • 30 double-unders
    • 30 walking lunge steps
    • 20 AbMat sit-ups
    • 20 double-unders
    • 20 walking lunge steps
    • 10 AbMat sit-ups
    • 10 double-unders
    • 10 walking lunge steps

  • 13.4.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 12.5.24 Perfo Workout

    5min flow
    20min lämppä

    25min
    3x
    15sek/jalka yhden jalan lunge hyppy. Takajalka penkillä
    Matalilla renkailla kääntö
    Tasajalkahyppy sivulle eli ilmassa käännytään 90astetta
    Rest 2min

    15min wod setup & lämppä

    Wod

    Tiiminä
    X-määrä PC ~70%1RM
    X-määrä wb
    X-db burbee cluster
    X-määrä Strict PU
    X-määrä V-ups

  • Main site Monday 241223 Strength

    For load

  • 2.3.2024 Snatch Workout

    The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.

  • HOLD ON TO YOUR FRIEND Workout

    20min AMRAP:
    500/400m x row/ski (ygig)
    30s x plank hold (syncro)
    20 x wallball (ygig)
    30s x side plank (syncro)
    20 x heavy kb swing (rx 24/32kg) (ygig)
    30s x side plank (syncro)
    20 x burpee (ygig)
    30s x L-hang (syncro)

  • 17.02.2025 Workout

    PK
    - 45-60min laite PK

    *esim. Ski, Row, Bike, Run
    - 5min kierrolla