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

  • Conditioning (15min) Workout

    EMOM 6:
    15/12cal Ski
    5 DB Renegade Row w/ Push-up

    ———— Rest 3min ————

    EMOM 6:
    15/12cal AB
    5 DB Renegade Row w/ Push-up

  • 27.4.2026 Run Workout

    ** Primer**

    1200m Run @ 10k pace

    10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

    – Rest 3:00 before part B –

  • Main site 20231212 Workout

    For time:
    12 wall walks
    10 wall-ball shots
    9 wall walks
    10 wall-ball shots
    6 wall walks
    10 wall-ball shots
    3 wall walks
    10 wall-ball shots

    ♀ 14-lb ball to 10-ft target
    ♂ 20-lb ball to 12-ft target

  • 29.9.2024 Accessory 3 rounds Workout

    10+10 side crunches with kb
    20 wall sit leg raises alternating

  • Weightlifting Tekniikka CF10K Workout

    Painonnoston tekniikkatunti Konalassa

  • 9.10.2023 Intervals Workout

    4 x Intervals ( 2 rounds )

    In a 6-minute window
    Run for distance

    Rest 2-minutes

    In a 6-minute window
    Echo bike for calories

    Rest 2-minutes

    – Your aim is to be as consistent as you can (same distance/calories each time). How close can you get?

    • Jos et juokse, souda metrejä.

  • Barbel Klubben Strength

    Pp 1

    A.1) 3.position snatch high pull hip,above knee, floor
    1+1+1 ~10min

    B.1) First pull + pause @ knee snatch
    5×2+1 @65-75%

    C.1) Back squat
    1.)Build to a set of rpe 7 (haastava paino, mutta 3-4 toistoa pystyy tekemään varmasti ja terävästi)
    2.) Drop weight 5-15kg
    3×8

    D.1) Snatch grip deadlift
    ( hip to pause @close to floor)
    3×10 @70-80% from snatch

  • Extra Credit 22-10-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS FOR QUALITY
    1:00/1:00 KB Calf Smash
    1:00/1:00 Pigeon Stretch on Box
    200m Cool Down Walk

  • Extra Credit 18-10-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Couch Stretch
    1:00/1:00 Banded Shoulder Distractions*
    *Wrap wrist in the band and walk away from rig until under tension. Palm should be facing up towards ceiling and athlete will take a half kneeling stance and lean into the side being stretched.

  • PT Group TI 26.9 klo 11 Workout

    LÄMMITTELY
    2 kierrosta
    1 min / liike
    1. Vuorojaloin polven nosto + käsien kohotus
    2. Kyykky käsien nostolla (3 s. pysäytys)
    3. Eteentaivutus yhdellä jalalla & painon vaihto kädestä toiseen
    4. Käsien nosto seinällä rullan kanssa

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15

    KIERTOHARJOITTELU
    2 kierrosta, 45s./15s.
    1. Raajojen ojennus nelinkontin
    2. Dead bug
    3. Kylkimakuulla yläjalan loitonnus takaviistoon oik.
    4. Kylkimakuulla yläjalan loitonnus takaviistoon vas.