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

  • 12.7.2025 Workout warmup Workout

    Warm-up
    2-3km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • Strict Press Strength

    Build to a Heavy Set of 5

  • Open Gym 27.1.22 Workout

    Superset 3
    15 polvien veto kohti rintaa jalat renkaissa/trx
    30s lankku jalat renkaissa/trx
    -rest 2min between sets-

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 6-6-6-6 reps

  • G-SKILL Workout

    15 min of kipping HSPU tech

    then

    EMOM 5
    5-8 HSPU

  • VKO2 Treeni 3 Workout

    3 x 7 min amrap / 3 min rest

    A) 12 pull ups, 12 box jump, 12 cal row

    B) 24 tuplanaruhyppy / 48 naruhyppy, 12 wall ball, 12 cal row

    C) 12 T2B, 12 burpee to target, 12 cal row

    *Tasainen tahti läpi treenin!

  • 12.7.2025 Run repeats Workout

    Run repeats

    4x400m @ mile pace
    – 3:00 walk recovery –

    Goal. pacing accuracy, posture, and smooth turnover

  • Hang Clean Strength

    Hang Clean 7x 3

  • FUNCTIONAL 21.6.2021 Workout

    3 rounds:
    12-16 box step down (6-8/leg)
    10 squat with plate
    -rest 1 min -

    3 rounds:
    10 glute bridge
    10 steps overhead lunges
    -rest 1 min-

  • 5.2.2020 SQUAT STRENGTH PROGRESS 4/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)

    1-2 rounds: Jerk grip
    4 x Sotts Press, Hold 2 sec (FrontRack) - keppi
    4 x Tall Power Jerk (Standing On Toes)
    4+4 Jerk From Split (Behind The Neck)
    4+4 Tall Split Jerk (Standing On Toes + BB On The Head)

    ETUKYYKKY
    3@30%, 3@45%, 3@60%, 2@70%, 2@80%, 2@85%, 2@90% pal. 2-4min

    BOKSI TAKAKYYKKY
    3@50%, 3@70%, 3x3@90% pal. 2-4min

    VAUHTIPUNNERRUS
    3@50%, 2x3@60%, 2x3@70% vapu-% pal. 2min

    OHEISHARJOITTEET 2 kierrosta:
    3 KUMINAUHA VETO I - Y - T - W - A (kumin. hartia korkeus)
    8 + 8 LANKUSSA POLVI KYYNÄRPÄÄHÄN

    --

    TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste