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

  • 28.8.2025 RMU Drills Workout

    2 to 3 rounds of:

    5 Back support slide throughs
    3 Single leg transition drill
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

  • Kati Strength

    Etukyykky ja hyppy kyykkyyn

  • 14.10.2023 Metukkaa Workout

    3 Rounds for time

    Bike 1000m
    15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
    15 – 12 – 9 Shoulder to overheads @ 85/60kg

    Target <16min

    1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

    Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
    For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

  • 23.1.2025 Active recovery Workout

    2 rounds :

    Easy pace Air bike 5 minutes
    Easy pace Row 5 minutes
    Easy pace Ski 5 minutes

    For 20 mins @ steady pace

    6 Thoracic rotations
    40m Sled drag/push – light
    20m Bear crawl
    6 e/side Half-kneeling bottom-up KB presses
    4 Alternating Hip airplanes
    20m Monkey crawls – switch direction every 5m

  • Conditioning Workout

    AMRAP 24'
    20 KB USA swing @20/12kg
    20 KB goblet thruster
    20 burpee
    20 V-up

    Slow & smooth pace

    Post workout 5' low intensity cardio (for better regeneration)

  • 13.6.2025 Strenght Workout

    All same

  • PTG TI 10.2.26 klo 11 Workout

    LÄMMITTELY
    • Ylivienti vk
    • Vk seläntakana - käsien nosto
    • Yhden käden pyöritykset vk
    • Etummaisen sahalihaksen aktivointi vk
    • Käsien lähennys (rinta) vk
    • Elephant walk
    • Sivukävely vk
    • Istuen lonkan sisäkierrot
    • 90/90 jalan nosto ja vienti eteen

    VOIMA
    Liikepari A
    3 x 8 sumo maastaveto kk
    3 x 8 sivutaivutus kk

    Liikepari B
    3 x 8 askelkyykky etujalka korotettuna
    3 x 8 kulmasoutu etunojassa kp

  • YAUTJA Workout

  • Kettlebell Workout

    A)
    Practice bottom up turkish get up (12-13 mins)
    - use light weight

    B)
    EMOM 15 mins
    1: 3 single arm ‘Curtis P’ each side
    2: 5 burpees + 10 sit ups + 15 air squats
    3: rest

    Rx: 24/16 kg

    *1 rep of ‘Curtis P’ = 1 clean + 1/1 lunge + 1 push press

    C) 3 sets
    20 quadruped pull through

  • 10 min emom Workout

    Burbee box jump over ( add 1 rep every other week)

    progressio 4/13