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

  • SKILL RUUVIKATU Workout

    Kipping hspu

  • 03.07.2025 (AM) Workout

    CF Engine:

    5 Sets Of:

    • 20 Cal Ski
    • 75 DU
    • 15 Cal Echo
    • 15m Farmers Lunge (2x35lbs)
    • 21 Double DB Push Press (2x35lbs)

    *rest 3min between sets
    *increase pace every set. Start easyish and increase

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    10 up&down/ burpees (second round)
    10 around the world 10/15kg plate
    10m wheel barrel
    10 windmill
    10 balanced press
    10m inch worm

    Gymnastics for quality
    30min

    ADVANCE
    Free Handstand to headstand (Free HSPU)

    INTERMEDIATE
    Handstand push-ups and cycling

    BEGINNER
    Headstand and wall walk

    WOD
    AMRAP 8
    YGIG

    3 burpees
    3m hand stand walk

  • Teinit 151025 Workout

    For time:

    Laite 150 m
    20 maljakyykky
    15 T2B
    10 devil's press
    X5

  • 31.7.2025 Weightlifting HEAVY WEEK 4/4 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side DEVIL'S HALO *PLATE

    5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

    5×/side CRAB-TABLE POSE - BACK REACH

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: CRAB-TABLE POSE - BACK REACH

    MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
    1×2× 1+1+1+1+1@barbell

    SNATCH + SNATCH BALANCE
    1×2× 2+2@barbell, 2+2@up to 80%, 1+2+ reps@80% 1-2 reps left, sn-%, rest btw sets 2min
    *viimeisessä setissä yritä saada enemmän kuin 2 toistoa snatch balancea, kuitenkin menemättä failureen asti. Jätä 1-2 toistoa varaa.

    MUSCLE CLEAN + TALL CLEAN + CLEAN + POWER JERK + SPLIT JERK
    1×2× 1+1+1+1+@barbell

    CLEAN + POWER JERK + SPLIT JERK
    1×2× 2+1+1@barbell, 2+1+1@up to 80%, 1+(1+ reps)+1@80% 1-2 reps left, jerk-%, rest btw sets 2min
    *viimeisessä setissä yritä saada enemmän kuin 1 toisto power jerkiä, kuitenkin menemättä failureen asti. Jätä 1-2 toistoa varaa.

    BACK SQUAT + ROMANIAN DEADLIFT *rdl - sn-grip
    5+5@barbell, 3× 5+5@85% + RPE10, 0-1 reps left, bs-%, rest 2min

    --

    video: RDL sn-grip

    FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
    - 2-3 rounds
    - 10-12 reps each movement

    FLOOR CHEST STRETCH
    DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
    PRONE PINWHEEL
    HALF KNEELING LANDMINE PRESS
    PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

    video: FLOOR CHEST STRETCH

    video: DOWEL SHOULDER EXTERNAL ROTATION

    video: PRONE PINWHEEL

    video: HALF KNEELING LANDMINE PRESS

    video: PLATE BRIDGE PRESS & PULLOVERS

  • 6.11.2025 Weightlifting MODERATE WEEK 4/10 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

    SNATCH
    2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split jerk the other side each time
    2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@50%, fs-%, rest btw sets 2min

    FRONT SQUAT + REVERSE to FORWARD LUNGE
    3× 3+3 reps/leg@70-75%, fs-%, rest btw sets 2-3min

    *reverse to forward lunge with barbell, front rack - elbows up
    *moderate weight, RPE8-9, 1-2 reps left
    *tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
    *aloita heikommalla takajalalla, yksi puoli kerrallaan

    video: reverse to forward lunge

  • Todays Handstand Skill Training Workout

    According to your skill level, choose only one of the HS workouts from below!

  • Kipparit Workout

    Lämmittely
    Suosikkileikki

    Mobility

    Toivetreeni suosikkiliikkeistä

    Hyvää kesää! 💐

  • Bootycamp Workout

    5 x e90s:
    4+4 BB deficit reversed lunge

    3 rounds of:
    8-10 BB romanian deadlift
    10+10 KB side bent

    EMOM12:
    1) ski / row
    2) box jump over
    3) ddb hang squat clean
    3) du / su

  • AF 2026 #masu Workout

    AF Deload WEEK 13, Bonus workout, Engine

    CONDITIONING:
    Running Intervals

    5x800m, with 3min rest between.

    All sets should be within 5sec.
    Overall RPE 4, hard but with sustainable pace.

    Warm up: 5min jog, until loose
    Cooldown: 5min walk