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

  • 2.4.2026 Workout warmup Workout

    2 rounds @ easy pace

    10 Air squats
    10 Reverse lunges, alt
    10 Glute bridges
    10 Calf raises (controlled)
    0:30 Air/Echo bike @ easy
    +
    EMOM 2
    1) 0:10 Air/Echo bike @ build to 80% sprint
    2) 0:10 Air/Echo bike @ build to 90% sprint
    – easy bike for remaining of the minute each time –
    +
    EMOM 2
    1) 0:10 Row @ build to 80% sprint
    2) 0:10 Row @ build to 90% sprint
    – easy row for remaining of the minute each time –

  • 12.3.2026 Weightlifting HEAVY++ WEEK 10/14 Workout

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

    CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
    2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

    FRONT SQUAT
    3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

    BACK SQUAT
    3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

    video: CLEAN PULL to HIP

  • 3 x 6-8 takakyykky boksille Strength

    lepää sarjojen välissä 1-2min

  • Muscle & Power, CORE Workout

    4 rounds of:
    10 MB slams
    15 KB deadlifts
    10+10 kneeling MB side throws to wall
    40s (Weighted) plank hold
    Rest

  • Fitness Workout

    Partner wod

    A) In 10 minuntes
    1000/800m Row (YG,IG)
    then AMRAP of:
    10 Partner WB @6/4kg
    10 Partner Medball Lateral Throw
    10 Partner Medball Sit-up

    Rx+:
    Medball @9/6kg

    Rest 2 min

    B) In 10 minuntes (YG,IG)
    2000/1600m Bike
    then AMRAP of:
    20 Double KB Deadlift @2x16/12kg
    10 Burpee over Partner (Partner holds forearm Plank)
    20 Double KB Front Squat

    Rx+:
    Ketllebell @2x24/16kg

    Rest 2 min

    C) In 10 minuntes
    800m Run (switch every 200m)
    then AMRAP of:
    10 Synch Jumping Pull-up
    10 Kneeling Clapping Push up with Partner
    20 Alt. V-up (YG,IG)

    Rx+:
    Kipping Pull-up
    Clapping Push-up with Partner

  • BOOTYCAMP Workout

    SET A I 4 rounds
    6+6x bulgarian split squat
    8+8x DKB front rack march

    SET B I 3 rounds
    10x banded kneeling squat
    10x wallball hamstring curl
    10+10x plate woodchopper

    AMRAP10: (YGIG)
    20x DKB deadlift
    30s leg lift + reach (synchro)
    20x box jump
    30s ab crunch alt. (synchro)
    20x KB swing

  • Pistol squat Workout

    Warm up 6 min
    Cossack squat
    Walking lunges
    Assisted pistol squat
    Hollow pulse

    Pistol squat 4 x 5 L/R 5-8kg
    Negative pistol squat ( 3 sec down) no weight
    Bulgarian split squat 3 x 8 L/R 15-25 kg

  • 3.4.2026 Workout warmup Workout

    2 rounds
    10 Tension swings
    5/way Scapular rolls
    10 Handstand shoulder taps
    5 Kneeling jumps
    +
    2 rounds @ increasing pace
    200m Run
    2 Wall walks
    6 Chest-to-bar pull-ups
    8 Wall balls

    – rest 1:00 between rounds –

  • 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

  • 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