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

  • Mobility & CORE Workout

    hip & spine mobility

    4 rnds for time
    5/5 russian twist
    5 bilateral dead bug w. plate on shin
    5/5 cossack squat

    superset, 4x
    8/8 mountain climber
    10 reverse hypers on bench

  • PT Group TO 28.11. klo 17 Workout

    LÄMMITTELY/KEHONHUOLTO
    Fasciakalvot
    2:00/liike
    Jalkapohja fascia pallolla oik.
    Jalkapohja fasciapallolla vas.
    Selkä seinällä fascia pallolla oik.
    Selkä seinällä fascia pallolla vas.
    Pakara fascia pallolla oik.
    Pakara fascia pallolla vas.

    Dynaaminen
    n. 60s./liike
    Etulinjan avaus kepillä askelluksen kanssa
    Elephant walk
    Rintarangan avaus kyljellä oik.
    Rintarangas avaus kyljellä vas.
    Happy baby jalkojen ojennuksilla
    Lonkan kierrot selin/istuen

    VOIMA
    3 x 8 yhden jalan kyykky käyntiasennossa

    AMRAP 10min
    5 wall ball
    5+5 askelkyykkykävely
    5+5 lankussa kuulan vienti taakse-eteen
    5+5 tempaus vuorokäsin
    5 istumaannousu kp/kk kanssa

  • 14.06.2026 Workout

    10 Rounds (Each) YGIG // W:R 1:1

    • 12 Cal Bike
    • 16 Cal Ski
    • 12 Cal Bike

    *During rest: 15 WB
    *Semi nopeeta pitäis mennä
    *lainattu @NST

  • 28.9.2025 AMRAP6 Workout

    10 sit-ups
    10 hollow rocks
    20 russian twists
    0:20 + 0:20 side plank hold

  • Gymnastic strength Workout

    push up pos. KB pull through 4x5/5

    10' frog hold practice "try to hold position for 30"" "

    superset, 4x:
    8 banded lat pull down (supinated grip, pvc
    pipe & band)
    3/3 bear pos. wall tapping

    21-15-9 reps for time:
    ring row
    ring push up
    air squat

    T.C.: 10'

  • 05.03.2026 Workout

    Deadlift

    E3MOM X6

    Set 1-2: 3 Reps
    3-4: 2 Rep
    5-6: 1 Rep

    *tähtää raskaampiin, ku viime vkolla

    Metcon

    3 Rounds For Time:

    • 6 Wall Walk
    • 6 Devils Press @2x35lbs

    rest 2min

    3 Rounds For Time:

    • 10 DB STOH 2x50lbs
    • 15m HSW

    Strength

    4x Superset:

    *rest 2-3min between sets

    Accessories

    3-4 Rounds For Quality:

    • 45-60s Chinese Plank
    • 45-50 Spanish Squat Hold

  • 5.10.2025 Deload week Workout

    HSPU & rope climb technique

    EMOM9
    1: 0:40 double kb front rack hold
    2: x reps HSPU
    3: 1-2 rope climb / rope lowers

  • Kipparit Workout

    Lämmittely:

    Pizzalähetti

    Mobility

    Taito/Voima:
    Painonnostoa kepillä, tangolla ja pallon avulla

    WOD
    8min AMRAP
    4 Tempausta kyykkyyn kepillä
    4 Leukaa
    100/200m konetta tai 12× viivajuoksua

  • CROSS Workout

    A)
    EMOM 12
    Minute 1: 8-10 Strict HSPU
    Minute 2: 15 Hollow Rocks (add weight if possible)
    Minute 3: 1-2 Legless Rope Climbs

    HSPU options: Strict, strict to pads, pike push-up, DB Push Press
    Rope Climb options: Legless, legs, halfway, floor to standing.

    B)
    "Annie"
    50-40-30-20-10
    Sit up
    Double Under
    Timecap : 12 min

  • Mobility & CORE Workout

    shoulder & Th mobility

    banded half kneeling book opener 3x8/8

    prayer stretch on bench & one arm snow angels 4x5/5

    Jefferson's curls w. KB on the top of box 3x5, 3sec hold at the bottom

    elevated pigeon on bench "3x20""/side "

    cossacks squat 3x5/5

    banded hamstrings stretch 3x10/10