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

  • 6/2/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(20)
    WRK 4:00 REST 1:00 x4
    10 upright row/ring row/5 pull ups
    10 hand release burpees
    10 goblet squats
    200m run

    Finisher
    50 crunches
    1:00 pigeon per side

  • Group session Workout

    techniques for Olympic Lifting

  • 6/3/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(25)
    WRK 3:00 REST 1:00 x6
    10 plank taps-2 count
    20 hvy jump rope
    10 curls
    100m run

    Finisher
    50 bicycles
    1:00 IT stretch

  • 12.12.2024 Workout warmup Workout

    BikeErg warm-up

    5:00 @ 50-60%FTP20 (easy)
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    2 Rounds
    0:30 @ 100+% FTP20 (moderate hard)
    1:30 @ 70% FTP20 (moderate easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • Warm up Workout

    • 2min. Row/Bike

    • 60s. Squat + twists

    • 60s. Reverse lunge + stretch

    • 60s. Shoulder rotations w/ stick

    • 1min. Row/Bike

    2x
    6 Good morning
    6 Back squat
    6 Lunges (alt.)

    • Mobility...

  • Clean fun Workout

    5 Power clean 80kg
    5 Burpee over bar
    5 Thruster 80kg
    5 Burpee over bar

    7 Power clean 70kg
    7 Burpee over bar
    7 Thruster 70kg
    7 Burpee over bar

    9 Power Clean 60kg
    9 Burpee over bar
    9 Thruster 60kg
    9 Burpee over bar

  • Muscle & Power, AV1 Strength

    Oh squat 10-8-6-4 reps

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min row, run, or ski
    12-16 cossack squats
    12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
    :20-30s side plank R&L

    Strenght
    Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    perform 5+5+5 high box jumps, but safety first! (60-75cm)
    rest 3 min bwn sets
    Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
    rest 2 min bwn sets
    Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

    Metcon
    8 min amrap
    2-3 rope climbs (target about 1min)
    10 toes to bars
    12 box jumps to 50/60cm, step down

    rest 2 min

    8 min amrap
    4 sandbag cleans @35-45/55-70kg
    8 toes to bars
    12m hs walk or 4 wall walks

    target 3-4 rounds per set
    Keep steady 80% effort pace

    Accessory Work
    3x12-15 barbell romanian deadlifts
    3x10/10 single arm seated db press
    3x30 weighted twits + 12-20 seated knee tucks
    rest as needed

  • 9.2.2024 PK Workout

    60 Minutes @ HR zone 3

    Use ergos as you like

  • ❄️💕💕❄️Hyvää Joulua ❄️💕💕❄️ Workout

    Tähdet pienet tuikahtaa, meiltä huolet poistaa. Revontulet hulmuaa, valo meille loistaa. Tähdet maata katselee, loimu yötä valaisee, meille uuden riemun suo, joulun ihmisille tuo.

    – Z.Topelius –