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

  • FUNCTIONAL 24.5.2021 Workout

    Every 4 mins x 4
    300 m run
    20 box step ups (with weight)
    10 KBS

  • Assault Bike Conditioning Workout

    On the Minute x 3:
    15/12 Calorie Assault Bike

    Directly into…

    On the Minute x 3:
    4 Sandbag Cleans (150/100)
    50′ Sandbag Walk

    Directly into…

    On the Minute x 3:
    15/12 Calorie Assault Bike

    KILOS 68.2/45.5

  • EMOM16(4rds) Workout

    -5-10 t2b/ 8-15 kipping leg raise
    -6-10 double KB shoulder press
    -8-12 V-ups
    -rest

  • FUNCTIONAL 11.5.2022 Workout

    Every 4 mins x 4
    300 m run
    20 box step ups (with weight)
    10 KBS

  • 8.5.2021 Workout

    EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + kehonhuolto

  • Hip Pistol Workout

    For quality
    2 - 3 rounds
    One leg hip trust x 8 side
    Hollow rock x 8
    Pistol squat from the box x 8 side

  • Home WOD 01-04-2021 Workout

    NOTES!
    – Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
    some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
    the Rows as you pull the shoulder blades back.
    – Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
    the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
    – Equipment: Medium band, bench, medium weight

    A) WARM-UP
    4 rounds:
    4 Plank Waves
    4 Upward to Downward Facing Dog + Toe Touch
    4 Tempo Push-ups
    4 Scorpions total

    B) TRI-SET
    Band Iso Glute Bridge Bench Press
    4 x 6-10 each 3s down. Rest 60s.
    Banded Bent Iso Row
    4 x 12 each. Rest 60s.
    Weighted Straight Leg Sit-Ups
    4 x 10 each. Rest 60s.

    C) 3 ROUNDS
    4 Wall Walks
    8 DB Snatch each
    400 Meter Run
    - Goal: Tough pace with room to speed up on your last run.

    D) FINISH
    Scorpion Stretch
    5 deep nasal breaths in each position

    All video links here

    NO EQUIPMENT OPTION

    A) WARM-UP
    As Above

    B) TRI-SET
    Push-Up 4 x 6-10 with slow tempo
    Rest 1:00
    Table Row
    Rest 1:00
    Straight Leg Sit-Up
    Rest 1:00

    C) 3 ROUNDS
    As above, but replace DB Snatch with RFESS Jumps 8/side
    Running can be any constant movement for 1:30 jumping jacks for example

    D) FINISH
    As above.

  • 9.3.2021 Workout

    KEHONHUOLTOVIIKKO
    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 21.1.2024 PK Workout

    90 minutes @ HR Zone 1-2

    You can use ergos as you like.

  • 12/15/20 Workout

    Warm up(20)
    3rds
    20 heels to rear
    10 knee grab
    20 jax
    10 alternating samson

    WRK(25)
    WRK 4:00 REST 1:00 x5
    8 dumbbell hang clean to alt shoulder press
    16 dumbbell hopovers
    8 dumbbell/kettlebell deadlift
    30m skip rope(advance 15m down and back skipping rope)
    8 dumbbell reverse fly
    16 mountain climbers
    use barbell if no kb or db's are available

    Finisher
    50 oblique crunch
    1:00 hamstring stretch