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

  • 4 x 8 gorillasoutu Strength

    Tehdään vuorotellen goblet squatin kanssa. Lepää n. 30-60s., kun kummatkin liikkeet tehty.

  • 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

  • Omatoimitreeni 4. Workout

    Warm up:
    1:30-1:00-:40 machine (nosta vauhtia)
    6 alt.spider
    3 push up to down dog
    12 shoulder taps
    3 burpee/up down
    12 air squat
    6 good morning

    1:
    E2:00 x4:
    3 strict press
    6 back squat

    2:
    Amrap15:
    10 d-db deadlift
    10 d-db reverse lunges
    10 d-db push press
    20 mountain climbers

  • 4 x 8 goblet squat Strength

    Tehdään vuorotellen gorillasoudun kanssa. Lepää n. 30-60s., kun kummatkin liikkeet tehty.

  • Treeni 4 (PE) Workout

    Do some overall mobility and activation as you like.

    Kisalijat active recovery day
    1-2-3-4-5 minutes of light pace cardio
    assault runner
    bike erg
    ski erg

    Others

    2-4-6-8 minutes with same machines

  • 15.9.25 Workout

    Accessory:

    3-4x
    8 good morning
    10+10 bulgrian split squats

  • PTG TI 17.3.26 klo 11 Workout

    LÄMMITTELY
    2 kierrosta 40s./liike
    1. Roikkuminen + lapavedot
    2. Askelkyykky ylävartalon kierrolla
    3. Käsien lähennys vk
    4. Takaketju "paikoillaan kävely"
    5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus

    VOIMA
    3 kierrosta
    1. Lattiapunnerrus kp x 8
    2. Sjmv kp x 8
    3. Gorillasoutu x 8+8

    AMRAP 10min
    5 cal laite
    10 x lankussa olkapääkosketukset
    10 x russian twist

  • 30.09.2025 Workout

    Power Clean & Jerk

    E2MOM X9

    Set 1-3:

    Set 4-6:

    • 2 PC & Jerk Blocks (Below Knee) (DnG)

    Set 7-9:

    • 2 PC & Jerk From Floor (DnG)

    Clean Pull

    • 3x2 @110% *Rest 2-3min between

    Front Squat

    • 1x3 @65%
    • 1x3 @75%
    • 1xMax Reps @85%

    *Rest 3min between sets

    Accessories

    A) 3-4x Superset:

    B) 3-4x Superset:

    • 15-20 Banded GHD Hip Ext.
    • 45-60s SB Bearhug Hold

  • Swim Workout

    Warm-up: Easy swim for 200m
    A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
    Cool-down: Easy swim for 200m

  • Develop Workout

    -2 Rounds
    -2,5min work / 30s rest

    Zone 1:

    Run (inc 3-5%) / Airbike

    Zone 2:

    -Row sprint 100m
    -Rest 20s

    Zone 3:

    Sled Pull Hikes (YGIG)

    Zone 4:

    -DB weighted Burpee x 5
    -Reverse Lunge x 5

    Zone 5:

    Run (inc 3-5%) / Airbike

    Zone 6:

    -Ski Sprint 100m
    -Rest 20s

    Zone 7:

    -Heavy High Pull x 5
    -Heavy Army Press x 5
    -Weighted Crunch x 5