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

  • PT Group TI 30.1. klo 11 Workout

    LÄMMITTELY
    Teema: Hartiarengas

    Hallinta/voima
    1. Ylivienti kuminauhalla
    2. Kädet takana kuminauhan nosto
    3. Lapaveto vaakataso --> soutu
    4. Lapaveto ylhäältä --> soutu
    5. V-nosto
    6. Seinällä kuminauhan kanssa olkavarren loitonnus + pystypunnerrus
    7. Istuen kädet niskan taakse - sivukautta alaselän taakse

    Liikkuvuus
    1. Seinällä avaukset + kierrot
    2. Rullan työntö ylös seinällä
    3. Seinällä skorpionkierrot
    3. Nelinkontin ylävartalon kurotus + kierto

    VOIMA
    4 x 8 rengassoutu

    AMRAP 8 min
    10 m farmarikävely
    8 kyykky
    4 + 4 pallon heitto seinään (kylki seinään päin)

  • 31.10.2025 Workout

    Deadlift

    • 5 Reps @75%

    *rest 2min

    • 5 Reps @85%

    *rest 3min

    • Max Reps @90%

    Strength

    A) 3x Superset

    • 15 Banded GHD Hip Ext. + 20-30s Hold On Top
    • 10-15 Slider Hamstring Curl

    *rest 3min between rounds

    B) 3x Superset

    • 45/45s Copenhagen Plank
    • 45-60s SB Bearhug Hold

    *rest 3min between rounds

    C) Core 3-4 Rounds

    *Rest 45s between movements, 2.-3min between rounds

  • Gymshark Workout

    1) 20 WB
    2) 10 m Sled pull
    3) 80 m FC
    4) 20 Front Squat
    5) 400 m Cardio

    REST 90 sec

    6 rounds

  • 20.5.2026 Back Squat ( EasyWod ) Strength

    Back Squat

    6-4-2
    6-4-2
    4-2-1

    Go every 2:30

  • SUNDAY SKI Workout

    Ski Technique

    • Practice Ski For 10min

    Ski Intervals W/Pair

    1min on/1min Off x5

    • AMRAP: Ski Cals

    *Switch Working Pair Every 1min

  • butterfly uil Workout

    EMOM 12 min

    1) behind the neck pull up
    2) ssmall circles
    3) attempts to do butter fly pull up

  • 7.3.25 Workout

    SKILL

    10-20min skill of your choice 🤸🏼🤸🏼‍♂️

  • 14.9.2024 Core ( Optional ) Workout

    3-4 Rounds :

    20 Weighted Sit-Ups
    30 sek Hip Extension Hold, feet on wall

  • AF 2026 #masu Workout

    AF WEEK 20, Day 1

    ACCESSORY:
    2-3 rounds, go by feel and rest as needed between:

    1) 8-12 Ring Dip
    2) 10-20 GHD Sit-Up

    RIR 2 with the dips

  • Perjantai 8.12.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    20 slow cossack squats
    5 banded pass through + 10 band pull aparts
    10/10 standing trunk twits

    Strenght
    Overhead Squat with barbell, 3x8 reps @moderate weights
    rest 1.5-2.5 min bwn sets
    Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
    rest 1.5-2.5 min

    Metcon
    20 minutes of easy/mod pace cardio
    perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
    voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.