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

  • Tekniikka Treeniä Workout

    Harjoitellaan tekniikoita lämmittelyjen jälkeen muun muassa:

    • T2B ja sen harjoitteita
    • Leuanvetoja
    • DU eli tuplanaruhyppyjä
    • HSPU, käsilläkävely ja harjoitteita käsilläseisontapunnerruksista

  • EETUN HC-WOD Workout

    Treeni selviää salilla!

  • Mobility & CORE Workout

    hip & spine mobility

    plank + side plank TABATA

    clamshell 4x6/6

    copenhagen plank "3x20-25""/ side "

    hip trust 4x5 @ rpe 6

  • 13.7.2026 Workout warmup Workout

    Warm-up

    EMOM 6 @ increasing pace
    1) Air/Echo bike
    2) Row
    3) SkiErg
    +
    0:30 Air/Echo @ moderate pace
    0:20 Air/Echo @ harder pace
    0:10 Air/Echo @ hardest pace

    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace

    0:30 SkiErg @ moderate pace
    0:20 SkiErg @ harder pace
    0:10 SkiErg @ hardest pace

  • Main site Wednesday 250716 Workout

    Complete as many rounds and reps as possible in 10 minutes of

  • Conditioning Workout

    Partner Workout
    Watefall style

    AMRAP 10 mins
    10 pull up
    10 HSPU
    10 DB Front squats 2x22,5/15kg

    2 mins REST

    AMRAP 10 mins
    10 DB thruster
    10 T2b
    12/10 cal machine

    2 mins REST

    AMRAP 10 mins
    40m Sandbag carry@45/30kg
    40m shuttle run burpee
    40 double under

  • 13.9.2024 Warmup Workout

    Movement prep

    3 Rounds of:
    2/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    +
    Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
    3 – 5 rounds, practise each piece in isolation first, then link together.
    +
    3 – 2 – 1
    Overhead Flow (per side for each drill)
    Scapular swimmers (prone position)
    Skin the cats on rings
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • Syvä pääty Workout

    Skills
    +7min Emom

    Aikaa vastaan
    30 Cal
    30 T2B/T2R
    30 Cal
    30 C&J 30/40kg

  • 29.7.2024 Running Warmup ( Basic ) Workout

    800-1200m Jog @ easy pace
    +
    Hip Opener Flow
    4 to 6 times through
    +
    2 rounds
    5/side Half-kneeling hip rotations
    5/side Cossack squats, alt
    5 Table top raises
    10m A-skip/B-skip (both each round)
    +
    2 – 4 rounds
    200m Run @ build pace each round
    50m walk

  • Pn-reenit Strength

    Tempaus lantiolta 20kg saakka 2-3 x monta

    Tempaus
    Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

    Rive lantiolta+rive+työntö
    25,30,35,40,44,45,47,49,51,52,54,56

    Työntöveto
    3 x 3
    65,70,75

    Plus loppujumps! 😬