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

  • Strength Workout

    TRX W pull & press to OH

    10'EMOM
    1: 3 deadlift @ rpe 7
    2: 10 push up

  • 8.5.2025 SNATCH Strength

    *kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min

    3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

  • 30.5.2026 Movement Prep. ( Strength ) Workout

    Movement specific prep, choose any 1-3 based on your needs

    2 Rounds
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    3 Back support slide throughs
    3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    5/side Elevated Ankle Lunge
    +
    2 Rounds
    0:10-0:20 Ring support hold (thumbs out)
    5 Scapular pull-ups (hold at top for 2-sec)
    0:10-0:20 Bottom of ring dip hold
    5/side Cossack squat
    10 Tactical Ankle Rocks, alternating
    5 Russian dips
    +
    Toes-to-bar drills
    Kipping Toes-to-Bar complex – 2 to 3 sets
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    Rest 30-seconds b/t sets (set = all 3 movements)
    +
    5-10 Progressive toes-to-bar swings with straight legs*
    * Each swing gets higher and higher

  • Muscle & Power, AV1 Strength

    Tempo Front squat 4x5 reps (slow down, fast up)

  • 3.9.2026 Workout warmup Workout

    Warm-up

    2:00 Row @ easy effort
    2:00 SkiErg @ easy effort
    2:00 Air/Echo bike @ easy effort
    +
    EMOM 6 (0:40 work / 0:20 easy) @ increasing pace
    1) Air/Echo bike
    2) Row
    3) SkiErg

  • Viikko 2 Treeni 1 Workout

    Tempausveto varpaille jääden +tempaus + tempaus riipusta 5 x 1+1+2. Lisätään 1-5kg ed.viikosta. 2 min lepo
    Takakyykky pausella + takakyykky 4 x 3+3 70%

    varpaiden kurkotus jalat seinää vasten 4 x max reps. Laatu edellä

  • Muscle & Power, AV2 Strength

    Deficit Deadlift 12-10-8-6 reps

  • PTG TO 22.1.2026 klo 18 Workout

    LÄMMITTELY
    Kuminauhajumppa hartiarenkaan alueelle

    Availut+aktivoinnit koko kroppa
    • AKK - polvet maahan + käden avaukset
    • 90/90 takakäden kurotus + kierto kohti takajalkaa
    • 90/90 kierrot + takajalan nosto eteen
    • Kylkimakuulla käden pyöräytys
    • Päinmakuulla kuppi
    • Lapapunnerrus

    KÄSILLÄSEISONTA
    Vapaata harjoittelua

    AMRAP 10min
    100m hiihto tai soutu
    2 kierrosta liikepareja
    10 x goblet squat
    20 x vuorikiipeilijä
    100m hiihto tai soutu
    2 kierrosta liikepareja
    10 x tempaus lp
    20 x gorillasoutu

  • Power Clean Strength

    8xe90s
    1 Power clean @ moderate+

    *ei maksimeita hyvällä tekniikalla liikkuvia toistoja!

  • 21.10.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    EMOM 6 @ building pace
    1) Run
    2) Air bike
    3) SkiErg
    +
    @ workout pace
    200m Run
    10/7 (cal) Air bike
    200m SkiErg