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

  • 2.8.2025 Run Workout

    Run repeats

    4-5 Sets of:

    400m @ 3k pace

    – 0:30 Rest –

    200m @ mile pace

    – 3:00 rest between sets –

    Start with 4 sets. If you feel sharp and ready, go for the last one.

  • 15.12.2024 Emom36 Workout

    1 minute: 6 strict pull ups
    2 minute: 12 box step ups w/ DB's
    3 minute: 0:45 plank hold
    4 minute: 10 wallball
    5 minute: 10 strict knee raise
    6 minute: 8-10 push-ups

  • PT Group TI 28.5. klo 11 Workout

    LÄMMITTELY

    2 kierrosta
    10 toistoa/puoli
    1. Lonkan stabilointi + toisen puolen voitelu
    2. Lähentäjä seisten vk
    3. Lantionnosto + käsien painallus
    4. Simpukka

    1 kierros
    1. Lonkan koukistajan + takareiden venytys boksilla
    2. Lonkan sisäkierto
    3. Lähentäjän venytys kierrolla
    4. Liskovenytys

    VOIMA
    3 x 8 sumo mave

    AMRAP 8min
    10 selän ojennus
    10 nelinkontin raajojen ojennus + kosketus vastakkaiseen
    10 (5+5) lastausliike
    10 etuheilautus

  • EASY: With partner Workout

    AMRAP14 w/ partner YGIG, alternate between a & b:
    a) 6-12 pull up
    12 db snatch
    6 burpee over db
    b) 60s easy machine

    Treenin flow: Molemmat tekee ensin vuorotellen kierroksen a:ta, sitten vuorotellen kierroksen b:tä ja tätä mennään 14min.

  • Main site Friday 251107 Workout

    For time

    • 400-meter run

    • Rest 2 minutes

    • 400-meter run

    • Rest 2 minutes

    • 400-meter run

    • Rest 2 minutes

    • 400-meter run

    • Rest 2 minutes

    • 400-meter run

  • 25.2.2025 Warmup Workout

    2 Rounds

    10/side Xiao Pengs
    30-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    3 Scapular swimmers (prone position)
    +
    3/side
    Tall kneeling KB halo
    Single arm KB hike clean
    Single arm KB windmill
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating
    +
    (Positional breathing drills)*
    5-10 Breaths lying on your front
    5-10 Breaths hanging from a pull-up bar
    5-10 Breaths on a handstand against a wall
    5-10 Breaths at bottom of a squat
    * Take 5 – 10 progressively deeper breaths/position, focusing on expanding your breath into your lower back, sides and bottom of the ribcage. If something feels tight, take a note and do an extra 5 breaths directed to that area/side.

  • 3 x 6/jalka yhden jalan nousu boksilta Strength

    Lepää jalkojen välissä n.30s. ja kierrosten välissä n. 1min

  • Sulkapallo Workout

    Parireeninä sulkapalloa liivi päällä. Paras 5 erästä.

  • Tekniikka klo 16 (painonnosto) Workout

    Snatch

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP

    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM
    10-15rounds:
    200m run

    • remaining time easy bike

    Not too fast, just move / PK 1-2

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE