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

  • 13.4.2026 3 rounds, Strength Workout

    3 Rounds

    1:00 Backwards sled drag
    10-15/side Poliquin step
    15-20 Calf raises
    15-20 Tibialis raises

  • 30.8.2025 Workout warmup ( Strength ) Workout

    2 rounds
    5 Scapular pull-ups
    0:30 Hang from bar
    8 Scapula push-ups
    8 Tension swings
    5 Arch hold push to hollow holds (3-5 sec in each position)
    +
    Bar muscle-up drills – 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)
    +
    Prep all the movements, find a good flow/rhythm for burpee box jump overs
    +
    @ workout pace
    10/7 (cal) SkiErg
    5 Chest-to-bar pull ups
    4 Burpee box jump overs
    – Rest 0:30 –
    10/7 (cal) BikeErg
    2 Bar muscle ups
    4 Burpee box jump overs

  • Tekniikka klo 14 (painonnosto) Workout

    Clean & Jerk

  • PTG TI 28.10.2025 klo 11 Workout

    LÄMMITTELY
    • Ylivienti vk
    • Vk seläntakana - käsien nosto
    • Käsien loitonnus (lapa) vk
    • Käsien lähennys (rinta) vk
    • Pystypunnerrus (eteen/taakse) vk
    • Kissa - Lehmä
    • Istuen lonkan sisäkierrot
    • 90/90 jalan nosto ja vienti eteen
    • Merenneitoasennossa venytys
    • t-kierrot

    VOIMA
    Liikepari A
    3 x 8 sumo mave
    3 x 8 rengassoutu

    Liikepari B
    3 x 6+6 toispolviseisonnassa pystypunnerrus
    3 x 6+6 dead bug (+pull over)

  • Saturday Grind Workout

    2x16' AMRAP, 4' rest w. partner

    AMRAP 1:
    50 cal airbike
    30 burpee
    10 syncro V-ups

    AMRAP 2:
    50 cal row
    30 rnds of seated wall ball passes w.rotation
    10 syncro push up

  • SKILL RUUVIKATI Workout

    Tessa Borodulin

    Käsilläseisonta, käsilläkävely

  • Painonnosto - Perjantai Workout

    LÄMMITTELYÄ

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Maastavetoa
    3 & 4) 5-10 Etukyykkyä
    5 & 6) 4-6 Tall clean
    7 & 8) 4-6 Saksiin työntöä
    9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

    RINNALLEVETO & TYÖNTÖ

    Rinnalleveto + Työntö,

    5 x (1+2, raskas)
    Nosta 2:00 min välein

    TEMPAUS

    Tempaus,
    5 x 2 (raskas)
    Nosta 2:00 min välein

    BONUS
    Takakyykky,
    3 x 3 (raskas, 88-92%)

    Kiertoharjoitus,
    3 Kierrosta
    12 Askelkyykkyä tanko niskassa
    6-10 Tiukkaa leuanvetoa / ylätaljaa
    6-10 Kapean otteen penkkipunnerrusta
    12 Vipunostoa takaolkapäille
    :30-60s Selänojennuspito lisäpainolla
    :30s-:60s lepo liikkeiden välissä.

  • 2.10.2025 Workout

    As many Reps as possible in 11 minutes of:

    14 Dual KB Box Step-Ups 24"/20"
    8 Dual KB Push Press
    5 Toes To Bars

    KB´S 24/16kg
    Masters 45+ DB´S 22,5/15kg

  • 22.4.2026 Workout warmup Workout

    1:30/1:00/0:30 of each @ increasing pace*
    1) Row
    2) BikeErg
    * Gradually build from easy to moderate
    +
    2 Rounds
    10/side Xiao Pengs
    2 Scapular swimmers (prone position)
    10 Plate squats*
    * Hold a plate or KB in front of the body as you squat to work on upright mechanics
    +
    2 rounds
    8 Handstand shoulder shrugs
    3/side Single-arm lean in the full handstand position with chest facing the wall
    0:20-0:30 Wall facing flutters
    2 Kick up to handstand and take 6 fast steps
    +
    Build to workout weight for power snatches
    * Practice few short sets of other movements between sets as you build up
    +
    @ Workout weight
    10/7 (cal) BikeErg
    6 Power snatches
    5-10m Handstand walk
    10/7 (cal) Row
    8 Wall balls
    10m Backwards sled drag

  • 29.11.24 Workout

    ACCESSORY

    3x
    15 hauiskääntö tangolla
    10 viparit sivulle
    8-12 strict t2b (hallitusti palautus myös)