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

  • Ksti Strength

    Ylöstyöntö 39 kg

  • 25.6.2023 CORE Workout

    3 rounds for quality

    30s x side ways medball toss (both sides)
    30-50s x quadruped plank KB pull through

    *rest as needed between rounds

  • Teinit 190125 Workout

    *Alle DU tekniikka *

    AMRAP 30min

    200m laite
    10 DU
    10 kyykky
    10 viivajuoksu
    10 Abmat
    1 köysi

  • Extra Credit 24-06-2023 Workout

    OPTIONAL COOL DOWN (ALL)
    EMOM x 9 MINUTES
    MIN 1 - 3/3 Standing Hip Joint Circle*
    MIN 2 - :30 Heel to Glute Sit**
    MIN 3 - :45 Rebound Pose

    *Use a stick for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.
    **Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels.

  • Functional training 30.11 Workout

    Amrap 12
    15 Air squats
    12 Dumbbell Stoh
    9 Abmat sit up
    work with a pair. Switch after full round.

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Landmine twists
    2) Bird dogs
    3) Deadbugs
    4) Rest

  • Muscle & Power, CORE Workout

    New Year CORE

    3 rounds with a partner (share reps):
    20 T2B
    24 Weighted AMSU
    20 Back extensions on box (partner sits on legs)
    24 DB deadlifts

  • Muscle & Power, YV1 Strength

    Bench Press 16-11-6 reps. Add weight for each set. Then max reps @ 90%

  • 15.4.2026 Intervals Workout

    2 Rounds :

    AMRAP 3

    25 Burpees
    Max Double Unders

    Rest 2:00

    AMRAP 3

    30 Wallball Shots
    Max Calories Bike Erg

    Rest 2:00

    AMRAP 3

    20 Deadlift 80/60kg
    Max Calories Row

    Rest 2:00

  • Päivän treeni 1.2 Workout

    LÄMMITTELY
    syke/lämpö
    2 kierrosta, 40s. / 10s.
    • Porraskävely
    • Soutu kumppari
    • Kyykky
    • Pidossa kierto
    • Punnerrus kumppari

    liikkuvuus
    1 kierros, 45s. /15s.
    • Kierto tuulimylly
    • Lonkankoukistaja käsien kanssa - takareisi
    • Lisko + kierto oik.
    • Lisko + kierto vas.
    • Alle vienti ja rintarangan kierto oik.
    • Alle vienti ja rintarangan kierto vas.

    VOIMA
    KAHVAKUULA EMOM15
    1. 10 Kyykky + yhden käden soutu
    2. 10 Kulmasoutu KK
    3. 10 Etuheilautus
    4. Lepo

    CORE
    tabata
    1. Puolikas linkkari
    2. Kyljellä lantionnosto