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

  • FRIDAY SWEAT (CARDIO) Workout

    With pair YGIG:
    AMRAP 40
    800m row
    80m wheel barrow
    80 box jump overs
    80m DKB farmers carry
    80 DDB push press
    80m DDB walking lunges
    80 plate sit up
    80m shuttle run

  • 02.04.2025 Workout

    Deadlift

    20-10-10-10
    *Taas n.5kg korotus viime viikkosiin
    *Rest 3min between sets

    Engine

    10min Z2 Erg (päätä laite)
    Into,

    5 sets of:
    - 350m Row
    - 30 Wall balls // Alternative: 30 DB Snatch @35lbs
    - 20 Burpees lateral over the rower
    - 10 Double DB Box step overs 2x15kg // Alternative: 25 GHD
    -Rest 3 min between sets-
    *jos jalat super pipi nii tee alternative liikkeet. Saat kyl muutenki tehä

    Accessories

    A) 4x For Quality:

    B) 2-3x For Quality:

    • 20 Banded Hip Ext.
    • 15/15 Calf Raise

  • Weightlifting + Barbell cycling Workout

    snatch pull + hip squat snatch + squat snatch practice, then 5 sets w. moderate weight

    7' AMRAP
    5 power clean @ 50/30kg
    3 STOH
    10 m burpee broad jump

  • OPTIONAL ACCESSORY Workout

    2-3sets:
    30+30s side planks
    30-60s D-ball hold

  • MUSCLE RATAPIHA Workout

    Tessa Borodulin

    Takakyykky 4x3 77,5-80%
    Pystypunnerrus 4x3 77,5-80%

    EMOM 12:
    1: 12 Lantionnosto lattialla KB/DB lisäpainona
    2: 12 Heavy goblet squats
    3: Max reps boksidippi
    4: rest

  • Kipparit Workout

    Alkulämppä leikki
    Mustekala

    Mobility

    Harjoitellaan tempausta

    WOD
    Emom 12
    1) 45s Kone
    2) 4-8 Pallo olalle
    3) 4-8 Vauhtipunnerrus
    4) Lepo

  • 4.7.2024 Workout warmup Workout

    EMOM 6 @ increasing pace
    1) SkiErg
    2) Row
    +
    1-2 Rounds
    5 Scapular pull-ups
    5 Inchworms
    5 Back support slide throughs
    5 Russian dips
    +
    1-2 Rounds
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    Build up to workout weight for the squat clean
    * Practice wall walks, wall balls, bar muscle-ups between sets
    +
    2 – 3 Rounds @ increasing pace
    1 Squat clean @ workout weight
    2 Wall walks
    12/8 (cal) SkiErg
    8 Wall balls
    2 Bar muscle-ups

  • PTG TI 4.3. klo 11 Workout

    LÄMMITTELY
    AMRAP 12min
    150m hiihto/soutu
    10 kehonpainokyykky
    150m hiihto/soutu
    10 + 10m farmari kävely kuula toisessa kädessä
    150m hiihto/soutu
    10 AKK + vuorikiipeilijä

    VOIMA/HALLINTA
    Liikeparina
    3 x 6/jalka yhden jalan lantionnosto
    3 x 6-8/puoli sivulankussa lonkan loitonnus
    Liikeparina
    3 x 10 maastaveto + kulmasoutu kp
    3 x 10 arnolds press kp

    KEHONHUOLTO/LIIKKUVUUS

  • 28.6.2025 RDL + Sled Push Workout

    Alternate A1/A2

    A1. Romanian deadlift – 3 x 8-10 @ RPE 7-8 (2-3 RIR) rest 1:00 before A2

    A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1

  • Kipparit Workout

    Alkulämppä leikki
    Pizzalähetti

    Mobility

    Harjoitellaan käsillä temppuilua;
    Seinäkävelyä, kärrynpyörää ja käsilläkävelyä

    WOD
    5min AMRAP
    +1toisto/kierros
    Rive (tanko tai kp/kk)
    Tangon yli burpee
    Ilmakyykky