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

  • 8.12.25 Strength

    Tempaus tekniikka
    -ota tämä lämmittelynä/herättelynä
    -pienet painot

    EMOMx5
    2 snatch pull (hartiavetoon)
    1 hang power snatch
    1 hip squat santch
    1 ohs

  • HYROX Workout

    Intervals

    6min On/2min Off X3:

    A)
    - 400/350m Row
    - 20 WB
    - 10 Burpee Over Rower

    B)
    - 500/450m Ski // 25/20 Cal Echo
    - 15/15 Step Back Lunge w/db's or plate

    C)
    - 7 Shuttle Run
    - 15 V-Up
    - 20/15 Push Up

    Accessories
    3-4 Rounds For Quality:

    • 10/10 Gorilla Row
    • 15-20 Banded Pull Apart

  • Treeni 6 (sunnuntai) Workout

    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

    Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

  • AF 2026 #masu Workout

    AF WEEK 14, Day 2

    CONDITIONING:
    4x4min ON-3min OFF, alternate between A&B

    A: 12/9cal Echo + 9 C2B or Pull-Up + 6 Box over Jump @ 75/60cm

    B: 12/9cal Ski + 9 TTB + 6 Burpee to Target (TTB bar)

    Target: 2+ rounds each interval Overall RPE 5. Hit these intervals hard!

  • 8.8.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • PTG TO 25.9.2025 klo 17 Workout

    LÄMMITTELY
    - Cat - cow
    - AKK - jalan nosto ristiin ylös - vuorikiipeilijä alas
    - Vaaka + polvennosto lp
    - Sivukyykky + lp työntö eteen
    - Tuulimylly lp
    - Lapavedot vk
    - Punnerrus 1 käsi vk + käden pyöräytys ylhäältä sivulle
    - Vk soutu aukikiertoon + työntö ylös

    VOIMA
    Liikeparina - 3 kierrosta
    1. Pystypunnerrus toispolviseisonnassa x 6-8/käsi
    2. Selinmakuulla polvennostot / roikkuen polvennostot x 8-10

    YOUGOIGO
    Amrap 15min
    20 kcal laite
    40 wall ball
    40 boksille nousu/hyppy
    10 burpee

  • WOD Workout

    3 rnds for time:
    10 dbl DB thruster @2x22.5/15kg
    5/5 renegade row
    10 jumping air squat

    T.C.: 8'

  • 19.6.2025 Run Workout

    Strides

    6 x 200m

    – Walk back slowly for recovery –

    • RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

  • 10.1.2026 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    7/side Tall-kneeling KB halos
    0:30 hang from a bar w/ ribs locked down (chin up grip)
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)

  • Mobility & CORE Workout

    shoulder & Th mobility

    band resisted Th rotations in bear pos. 4x5/5

    KB windmill 4x5/5

    KB bottom up march 4x10/10m

    side plank arm raises w. DB 4x5/5

    half TGU 3x3/3