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 Workout

    Individual Workout
    2 mins ON/2 mins OFF x 5 sets
    5 x ( 1 push up + renegade row L,R)
    5 double DB DL
    5 jumping air squat
    Hard effort each set!
    After the rest pick up where you left off!

    Rest 2 mins

    AMRAP 10 mins
    20m Single arm DB OH carry LEFT
    20m Single arm DB OH carry RIGHT
    20 Plate G2OH @15/10kg
    20 Double under

  • PTG TI 16.12.2025 klo 11 - vuoden viimeinen treeni Workout

    LÄMMITTELY
    2 kierrosta - 1 min / liike
    - Cat - cow
    - Käden avaus nelinkontin
    - Lonkan kierrot istuen --> lantion ojennus
    - Lantionnosto rullaten
    - Selän ojennus käsillä avustaen

    AMRAP 25min
    11 min
    10 x kyykky
    10 x rengassoutu
    20 x vuorikiipeilijä
    200 m hiihto

    Välissä 3 min lepo

    11 min
    10 x maastaveto kk
    10 x punnerrus
    20 x dead bug
    200 m soutu

  • 30.04.2025 Workout

    Skill

    A) For 10-15min Practice one movement:

    B) E2MOM X5

    • 30s Max Reps Pull Up or C2B
    • 1min AMRAP: DU -Rest 30s-

    C) Ring Holds:

    EMOM 9:

    1) 20s Ring Support Hold
    2) 15-20s Chin Over Rings Hold
    3) 20s Ring Dip Hold

    Metcon

    4 Rounds For Time:

    Cap:16min

    Accessories

    A) Shoulders

    3-4x For Quality:

    • 10-15 DB Front Raise
    • 10-15 Lu Raise
    • 20-30 Banded Pull Apart

    B) Building

    3-4x For Quality:

    • 10/10 Hammer Curl
    • 10-15 DB Skull Crusher

  • Viikko 14 Workout

    Uutta treeniviikkoa pukkaa, vähän miksailua taas mukana. Hyvää treeni viikkoa! Syklin toka viikko.

  • 2.12.2025 Front squat + Back squat Strength

    5 x 3+5

    Sendoff 3:00

  • KAHVAKUULA RUUVIKATU Workout

    EMOM 9
    - Am. heilautus 45sek
    - Maljakyykky 45sek
    - Lankkupunnerrus 45sek (ole lankussa suorin käsin, tee punnerrus n.3-5 sek välein)

    AMRAP 8
    - 1.käden heilautus 5
    - Rive 5
    - Vp / Työntö 5
    - Askelkyykky taakse 5
    Tee kaikki liikkeet/toistot ensin toisella puolella putkeen sitten vaihda kuula toiseen käteen.

    EMOM 8
    - Burpee 10
    - Heilurikäännös 12

  • HYROX Workout

    Partner workout

    AMRAP 32 minutes
    100/80 calories row
    100 dumbbell lunge (2x22,5/15 kg)
    100/80 calories bike/ski
    100 american swing (24/16 kg)
    100 Wall Ball@9/6kg
    Max distance DB/KB farmer carry (2x22,5/15 or 2x24/16 kg)

    *Switch person every 30 seconds

  • WL + Barbell cycling Workout

    clean pull practice

    clean pull + power clean 5x2+1 @ easy/moderate

    8' EMOM 3 power clean

  • PTG TO 16.1. klo 17 & 18 Workout

    LÄMMITTELY
    2 x 40/20
    1. Hiihto
    2. Nilkan pyöritys vk
    3. Mittarimato paikallaan
    4. Sivukävely vk
    5. Lapojen lähennys olkavarsi aukikierrossa

    1 x 60s.
    1. Ristikkäinen tuulimylly
    2. AKK - ojennus
    3. Nelinkontin käden alivienti + kierto ylös
    4. Selinmakuulla jalan kierrot

    VOIMA
    3 x 5 mave

    LOPPUTREENI
    kahvakuulalla - 3-4 kierrosta omaan tahtiin
    10 x rinnalleveto + kyykky
    10 (5+5) x askelkyykky taakse
    10 + 10 x lankussa kuulan täpäytys / kuulan työntö eteen ja takaisin
    10 + 10 x pyöritys kropan ympäri

  • 7.3.2024 Weightlifting LIGHT WEEK 1/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1-2 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    video: TALL SNATCH

    video: TALL CLEAN

    video: TALL SPLIT JERK

    FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *etukyykyn pohjassa 3s paussi, nouse ja askella saksiin etu-taka rytmi, tasapaino molemmille jaloille yhtä paljon, lantio pysyy tangon alla ja sitten punnerra tanko suorille käsille, pito ja tee 2x molemmille puolille (2+2)
    3-4x[3+4]@light weight, rest btw sets 2min

    TALL SNATCH + SNATCH BALANCE + OHS
    2x2x[2+2+2]@barbell, 2-3x[1+1+2]@ligth / 50% sn-%, rest btw sets 2min

    FLOATING HALTING CLEAN DEADLIFT + CLEAN from POWER POSITION + SPLIT JERK *jerk both side 1+1
    *holding power position for 2-3 seconds, only the last 2 reps are technically floating
    3x[3+3+2]@light / 50-60% jerk-%, rest btw set 2min

    Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

    After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

    Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.

    video: FLOATING HALTING CLEAN DEADLIFT

    video: CLEAN from POWER POSITION

    FRONT SQUAT + BACK SQUAT
    3+3@up to RPE7 *could do more 3-4 reps / up to 65% jerk-%, rest btw sets 2min

    CLEAN LIFT OFF
    3x5@RPE6 *could do more 4-5 reps / 60% jerk-%, rest btw set 2min

    video: CLEAN LIFT OFF