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

  • PTG TO 23.1. klo 17 & 19 Workout

    LÄMMITTELY
    - Rangan rullaus kk
    - Kädet boksilla - selän ojennus + rangan ojennus
    - Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    - Toispolviseisonnassa 3 eri suunnan venytykset
    - Elephant walk

    ACCESSORY
    2 kierrosta - 45s./liike
    1. Nilkan liikkuvuus kk kanssa oik. & vas.
    2. Lentokone kp/kk oik. & vas.
    3. Käsien nosto sivukautta lp
    4. Lantionnosto jalat boksilla - 5-20s. pitoja
    5. Istuen etunojassa soutu + käsien avaus lp/kp

    KIERTOHARKKA
    3 x 30s./15s.
    1. Dead bug + yhden käden lattiapenkki oik.
    2. Dead bug + yhden käden lattiapenkki oik.
    3. Kasakkakyykky
    4. Rengassoutu

  • 26.3.2025 Active Recovery Workout

    3 to 4 rounds for quality

    10-seconds/side Single-arm bar hang
    8 Blackburns
    6 Pike thoracic extensions
    4/side Tactical ankle rocks
    2 e/side 90/90 to external rotations

    For 30 to 40-minutes @ steady pace

    Bike Erg
    Every 5-minutes dismount and perform:
    5/side Single-leg DB snatch

  • 17.10.2025 Workout warmup ( Strength ) Workout

    2 rounds
    10 Scapula push-ups
    5 Kneeling goblet get-ups
    10 Scapula pull-ups
    5/side Single leg DB clean and jerks
    10 Banded squats
    +
    Build to workout weight for the barbell movements
    * Few short sets of the gymnastics between barbell sets
    +
    @ workout weight
    6 Deadlifts
    4 Hang power cleans
    2 Shoulder to overheads
    4 Pull-ups
    6 Push-ups
    8 Air squats

  • TECHNICALLY STRONG Workout

    warm-up
    10min

    Single Kettlebell snatch technique
    E2MOM 10min
    Find heavy weight of
    3rep KB snatch L & R arm.

    Gymnastics
    20min
    - Kipping pull-up
    - Butterfly pull-up
    - Kipping C2B
    - Butterfly C2B

    WOD
    5 rounds of:
    8 alt. KB Snatch 16/24kg
    5 C2B / Pull-ups

    Rest 30sec between rounds

  • 7.3.2025 Open Workout 25.2 Workout

    TBA...

  • Endurance WOD Workout

    Every 10 minutes for 40 minutes (4 rounds):
    15 hang power cleans 30/20 kg
    30 sit ups
    45 squats
    60/50 cal row or ski

  • WOD 23/05/25 Workout

  • PTG TI 18.3. klo 11 Workout

    LÄMMITTELY
    10 min omaan tahtiin
    10x/puoli yhden jalan kyykky + lähentäjäveto
    10x ylivienti vk
    10x/jalka lantionnosto + polvenveto vk
    10x soutu ylhäältä

    Liikkuvuus/availut
    60s. liike
    - Elephant walk
    - Cat Cow
    - Lonkan sisäkierto istuen
    - Kylkimakuulla puoliympyrä

    VOIMA
    3 x 6-8 yhden käden tuettu kulmasoutu

    AMRAP 8min
    8 x kyykky boksille/penkille
    8 x istumaannousu vk
    8 x v-nostot istuen lp/kp
    4 + 4 vaaka + polvennosto

  • SOS (CARDIO) Workout

    2 rounds, 40min running clock:
    EMOM10
    1. 8-15cal row/ski
    2. 12 x box step over
    3. 6-8 x burpee pull ups/burpee to target
    4. 60m shuttle run
    5. 8-12 x pike push up

    AMRAP10
    60m kb front rack carry
    20 x wallball
    60m farmers carry
    20 x t2b/v-ups

  • 26.5.24 Perfo Workout

    5min flow
    20min lämppä

    3x
    30sek hops
    Rest 45sek
    30sek boxijumps with drop down
    Rest 1.15
    30sek ring rows
    Rest 1 min
    2 Max eccentric ring PU
    Rest 2min

    15min wod setup & lämppä

    Wod
    15min amrap
    In pairs
    Medball clean +squat
    T2b
    Medball reverse Lunge
    db floor bench