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

  • 18.4.2022 Basic ( omatoimi ) Strength

    Shoulder Press

    1 x 5 x 40%
    1 x 5 x 50%
    1 x 5 x 60%

    Send Off 2:30

  • Hard routine + SHSPU Strength

    140 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    2.Strength
    Deadlift
    5x3 @ RPE 8

    3.Metcon
    A. AMRAP8:
    6 Power snatches @ light weight - 25 kg
    30 Double unders
    - Reps: 8 rounds
    - HR: 177/187
    Rest to full recovery

    B. For time:
    30 Cal Ski-erg
    30 Single arm Devils press @ medium weight - 35 lbs
    30 Cal Bike
    - Time: 7.20
    - HR: 179/189

    4.SHSPU day 2
    A. 2 rounds of:
    - KN' SCAPULA PUSH UP x 10
    - SINGLE LEG DEADBUG x 20s / side

    B. 2 sets of:
    - FIN PUSH UP x 6

    C. 1 set of:
    - SERRATUS LEANS x 60s

    D. HSPU - BOX
    6 sets of:
    - (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
    Rest 75s between each set

    5.Core
    Tabata hollow/arch hold

  • Accessories (Posterior Chain) Workout

    3 Sets:
    12 Glute Ham Raises
    12 Side Plank Arch Ups (per side)
    15 Single Leg Knee Over Toes Calf Raises
    - Rest 2min btw sets

  • 28.9.2022 Legless Rope Climbs Workout

    3 Sets

    2 - 5 Legless Rope Climbs

    Rest Up to 30s btw reps

    Rest 1 minute btw rounds

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Chest Supported Barbell Row On Bench
    B. Barbell Overhead Walking Lunge (8-12 Reps Total)
    C. GHD Back Extensions

    *Repeat from 6.8.22 

  • Warm up Workout

    2 rds:
    1min.: Row/Bike/Run
    10 KB swing
    10 Qoblet squat
    10 Ab twist

  • PTG TO 16.10.2025 klo 18 Workout

    LÄMMITTELY
    2 kierrosta - 1min
    1. Roikkuminen (lapavedot)
    2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
    3. Lantionnosto pallo jalkojen välissä
    4. T-kierrot
    5. Jefferson curl

    CORE + KÄSILLÄSEISONTA
    Tee omaan tahtiin 10min ajan
    10 x selän ojennus päinmakuulla
    10 x kupista ojennus selinmakuulla
    10 x vk työntö ylös
    muutama käsilläseisonta

    AMRAP 15min
    8 x suorin jaloin mave
    8 + 8 yhden jalan kyykky eteen
    8 + 8 pystypunnerrus toispolviseisonnassa
    8 + 8 x gorillasoutu

  • 5x10 dips Workout

    5x10 Dips

  • OPEN 22.2 Workout

    OPEN 22.2
    TBA

  • 27.6.2021 Workout

    Lepoja. Huomenna jatkuu.