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

  • CORE WORK Workout

    4 rounds, 20sec ON-40sec OFF
    1) 20sec Front Rack Hold (with
    barbell)
    2) 20sec Landmine Twist

    RPE 3 to 3+

  • OPTIONAL LONG ENDURANCE Workout

    10-15min easy pace bike (NOSE BREATHING)

    4-6rounds:

    90s ON / 30s Off

    1) bike
    2) row
    3) ski
    4 echo

    10min easy pace bike (NOSE BREATHING)

    TARGET PK1-2

  • Gymnastics + conditioning + strength Workout

    160 min

    1.BMU
    - 2 x 2
    - 2 x 3
    - 3 x 4
    = 20

    2.HSPU
    - EMOM5: 6 KHSPU abmat
    - 3 x 5 SHSPU abmat + 10 kg plate

    3.Conditioning
    A. "Helen"
    3 rounds for time:
    400 m Run > airrunner
    21 KBS 24/16 kg
    12 Pull ups
    Time: 11.41

    B. EMOM24:
    1) 14 cal ski
    2) 14 cal bike
    3) 14 cal row

    4.Accessory
    A. 20 reps / movement for 2 rounds
    No rest between movements or rounds
    1. Band pull aparts
    2. One arm DB press, right
    3. One arm DB press, left
    4. Y-lift with ligth DBs
    5. T-lift with light DBs

    B. Core
    3 sets:
    20 GHDSU
    15 hollow rock
    8+8 bicep curls

  • Deadlift 7x5 Strength

    Deadlift 7x5 AHAP.

  • Mobility & CORE Workout

    shoulder & Th mobility

    3rnds for quality
    8/8 side plank rotations
    3/3 push up pos. scorpion
    5/5 kneeling heel touch

    dbl KB OH hold 4x15-20sec, 1:1 work:rest ratio

    superset, 4x:
    5 hindu push up
    3/3 KB windmill

  • LOUNAS KAHVAKUULA Workout

    For time
    2kb mave 21-15-9
    Farmarikävely 20-40-60 m

    Huili 2 min

    For time
    Am. Heiluri 21-15-9
    Punnerrus 21-15-9

    Huili 2 min

    For time
    2kb rive+työntö 21-15-9
    2kb etukyykky 21-15-9

  • 11.1.2025 (PM) Workout

    PK 45-60MIN

    Mieluiten ulkona mutta jos liukasta niin kaikki käy. Uinti myös kova

  • Upperbody pump Strength

    A: CGBP 5rm + 2x5@90%
    B: Strict pull ups 3set
    C: Incline db Bench press 3set
    D: Incline rows 3set
    E: Over head v-bar triceps extensions 3set
    F: Db Shoulder flys 1xdrop set
    G; DB biceps curls 1xMax

  • Ke 9.11.2022 penkki: maksimi Workout

    Hangbar penkki Max1
    -noin 60% asti normipenkkinä

    Sotilaspenkki käsipainoilla 3x5-8

    Dippi 3x5-8

  • 24.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    SN
    5x2@kevyt pal 2min

    CLEAN + SQUAT JERK
    5x2+2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min