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

  • CROSSTRAINING KESTÄVYYS - tiistai Workout

    LÄMMITTELY

    3 kierrosta:

    3min ergo (joka minuutilla nouseva intensiteetti)
    8+8 gorilla row
    5+5 Samson stretch
    5+5 lonkan kierrot istuen
    10 kyykky-takareisi pumppaus kämmenet maassa

    HARJOITUS

    Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

    6x5min ergo, 1 min lepo kierrosten välissä

    1min kevyt
    3min keskiraskas
    1min kevyt

  • Hello Workout

    Kdkdkdndkndn

  • FUNCTIONAL Bodybuilding Workout

    Strength (push-pull - hypertrophy focus)

    A) 4 working sets

    12 Incline dumbbell bench presses
    - use the same weight (moderate-heavy) each set or build up slightly
    6 (weighted) Chin ups/ring pull ups after each set of bench presses

    B) 3 working sets

    10 Double dumbbell Z presses
    10 Barbell upright rows
    30 sec. double kettlebell front rack hold after each set
    - Use moderate-heavy weights

    C) 3 sets

    12 Horn grip kettlebell curls
    12 Bench dips
    12 Supinated grip barbell front raises

  • 27.10.2024 Amrap12 Workout

    10 burpees to target
    10 kb swing
    10 v-ups
    2 wallwalk

  • Snatch conditioning Workout

    150 squat snatch for time
    Every starting minute 3 burpees
    Rx 60/40kg
    TC: 45min

  • PT Group TI 12.12. klo 11 Workout

    LÄMMITTELY
    2 kierrosta, n. 1 min / liike
    1. Ylivienti kepillä/kuminauhalla
    2. Eteentaivutus + ylävartalon kierrot - keppi niskan takana
    3. Seinällä rullan työntö ylös
    4. Seinällä käden avaus + kierto
    5. Kyykyssä pumppailut & eteentaivutus

    VOIMA
    3 x 8 askelkyykky paikallaan
    3 x 8 yhden käden kulmasoutu

    KIERTOHARJOITUS
    2-3 x 40s./20s.
    1. Rengassoutu
    2. Stepperille/boksille askellus
    3. Lankussa olkapää kosketukset

  • Gymnastic strength Workout

    3 rnds for quality:
    5 hollow body KB pull over
    10 kneeling banded lat. pull down
    10 prone T raises
    5/5 half kneeling KB bottom up press

    10'EMOM:
    1: 1-2 wall walk
    2: 5-8 ring row (3-5 strict pull up)

    5' AMRAP
    5/5 gorilla row @2x20/12kg KB
    5 HR push up

  • OnRamp, day 4 Workout

    Alternate movements with a partner
    21-15-9 reps for time:
    Deadlifts (60/40 kg)
    Double unders OR 3x Single unders

  • OnRamp, day 5 Workout

    12 min AMRAP:
    12 cal Row
    9 MB cleans
    6 AMSU with MB
    3 Ring dips

  • 26.3.2025 Active Recovery Workout

    3 to 4 rounds for quality

    10-seconds/side Single-arm bar hang
    8 Blackburns
    6 Pike thoracic extensions
    4/side Tactical ankle rocks
    2 e/side 90/90 to external rotations

    For 30 to 40-minutes @ steady pace

    Bike Erg
    Every 5-minutes dismount and perform:
    5/side Single-leg DB snatch