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

  • 25.10.2025 Bench Press Strength

    Bench press

    4 x 8 @ 74+%1RM, rest 2:30-3:00 b/t sets

  • Partner Chipper With A Twist Workout

    YGIG

    1min ON / 30sec OFF

    100 Burpee

    100 DB Snatch 15/10kg

    100 T2B/K2E

    100 KB C&J 16/12kg

    200 DU / 360 SU

    100 KB Swing 16/12kg

    TC 42min (28 rounds)

  • 3.11.2024 Emom40 Workout

    1: 1 round of "cindy"
    2: 8 cal ergo
    3: 1 moderate set of HSPU / pike push-up
    4: 8 cal ergo
    5: 8 ttb
    6: 8 cal ergo
    7: 8 burpee to target
    8: rest

  • Strength Workout

    banded pull aparts 3x15

    push up pos. banded pull through 3x10/10

    BB press 1RM

  • Gymnastics Workout

    -handstand +handstand walk
    -hs strength

  • Muscle & Power, AV1 Strength

    1 ¼ Back squat 4x6 reps

  • Main site Friday 241108 Workout

    For time

  • 26.08.2025 (AM or PM) Workout

    Engine

    A) 4.5km Row Completed As:

    • 500m (85% Effort)
    • 250m (Z2)

    -Rest 5min-

    B) 9km C2 Bike Completed As:

    • 1km (85% Effort)
    • 500m (Z2)

  • HYROX Workout

    WOD 1

    AMRAP 16’

    12 x Box jump overs
    20 x DB push press
    20 m Burpee broad jumps
    300m ski/row (rotate each round)

    2min rest

    WOD 2

    AMRAP 24’

    500m run
    60m Farmers carry
    500m run
    40m walking lunges
    500m run
    30 wallballs (unbroken, if you break —> 5 burpees)

    (If heavy rain, we change running to ergs if needed)

  • 6.8.2025 ACCESSORY WORKOUT Workout

    note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

    Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

    2-3 rounds

    10× KB/DB SINGLE LEG ABDUCTED RDL

    10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

    10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

    10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

    10× HANGING LEG / KNEE RAISES

    30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

    10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
    Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

    --

    video: KB/DB SINGLE LEG ABDUCTED RDL

    video: SUPINATED BENT OVER ROW 0:54

    video: BAND PULL APART

    video: BAND FACE PULL

    video: SEATED W-WALL SLIDE

    video: ARNOLD PRESS 1:58

    video: UPRIGHT ROW - videolla tanko versio

    video: RUSSIAN TWIST with PRESS

    video: DIPS *tricpes

    video: BENCH DIPS

    video: HANGING LEG RAISES

    video: HANGING KNEE RAISES

    KEHONHUOLTOA!