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

  • WOD 15/06/22 Workout

  • Extra Credit 24-06-2023 Workout

    OPTIONAL COOL DOWN (ALL)
    EMOM x 9 MINUTES
    MIN 1 - 3/3 Standing Hip Joint Circle*
    MIN 2 - :30 Heel to Glute Sit**
    MIN 3 - :45 Rebound Pose

    *Use a stick for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.
    **Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels.

  • 10.8.2025 Deload week Workout

    Handstand / handstand walk & rope climb practice

    Emom9

    1: 0:40 ergo
    2: 0:30 hs hold / hs walk
    3: 1 rope climb / rope lowers

  • Open gym challenge Workout

    Ski 5000 m

  • WOD 01/10/22 Workout

  • Lauantai 30.7. Workout

    Juoksu intervallit

    6-8x 400m work (-5-10s 400m vauhti)
    Rest:Work time +15s

    Yli 2800m juoksija juoksee 8 kertaa ja 2400-2800m juoksijat 7 kertaa. Alle 2400m juoksija juoksee 6 kertaa.

  • Day 1 Olympic Weightlifting Workout

    New cycle - week 1 so % start low for new movements

    Snatch primer with empty barbell
    3 snatch deadlifts
    3 snatch pulls
    3 snatch high pulls
    3 muscle snatch
    3 snatch balance
    3 snatch

    Yo-Yo snatch - YouTube link below
    2 @ 60% of max snatch
    2 @ 65%
    2 @ 67%
    2 @ 70%
    2 @ 73%

    Snatch pull
    2 @ 90% of max snatch
    2 @ 95%
    2 @ 100%
    2 @ 100%
    2 @ 105%

    Back squat
    5 x 2 @ 85%

    Optional accessories
    2 rounds
    50ft farmers walk (heavy)
    2 Turkish get up (1 each side)
    1 min sandbag hug

  • Endurance WOD Workout

    A. In five minutes
    800 m run or 65/50 cal row or bike

    B. 5 min amrap:
    30 double unders
    15 KB swings 24/16 kg
    8 T2B

  • PT Group TI 9.4. klo 11 Workout

    LÄMMITTELY
    1. Ranteet
    2. Lavanseudun aktivointi
    - Seisten kuminauhalla avaukset eri suuntiin
    - Uimari seisten
    - Lapapunnerrus
    - Soutu yläviistosta
    - Olkapään kierrot kp
    3. Lavanseudun hallinta
    - Lavan hallinta kumpparilla - kävely poispäin tolpasta
    - Tarjoilijakävely
    - 10-20s. pito kpt suorilla käsillä

    AMRAP 20min
    Parin kanssa, you go I go
    20 cal soutu
    20 pallo olan yli
    20 cal hiihto
    20 thruster pallon kanssa

  • conditioning Workout

    0-5 mins
    Row meters
    5-10 mins
    30 DBL KB Clean and Jerk
    10-15 mins
    10 Rope pull ups
    - köysi leuanvetotankoon