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

  • Tonttujen Koitos 2 a+b Workout

    Part A

    10min FOR TOTAL LOAD:

    1 rep TURKISH GET UP

    3 reps BICEP CURL

    5 reps TOUCH AND GO SNATCH

    10 reps MILITARY BENCH PRESS

    JOUKKUE VALITSEE YHDEN TEKIJÄN PER VOIMAOSIO/LIIKE. TULOS YHTEENLASKETUT KILOT KAIKISTA LIIKKEISTÄ.

    TULOS:__________________

    at 10:00 ->

    F***KING CARD GAME:

    Part B

    THE TEAM WILL COLLECT ONE CARD AT A TIME. TOTAL 10 CARDS FOR TIME.

    NUMBER = REPS (2–14)

    SPADES = SYNCRO BURBEE

    HEARTS = SYNCRO AIR SQUAT

    CLUBS = SYNCRO SIT UP

    DIAMONDS = SYNCRO PLATE GROUND TO OVER HEAD (2x20kg, 2x15kg)

    (tän perusteella sit voi miettiä laittaako loton vetämään vai ei :) )

    time cap 8min

    AIKA:___________________ tai tehdyt kortit:___________

  • Tonttujen Koitos 3 Workout

    KOLMAS OSA

    For time:

    PLATE GOBLET HOLD WALKING LUNGES 20m (all four) (20/15kg)

    PLATE FARMERS WALKING 80m (PAIR) (2X20/15KG pinc grip) or 160m if holding from hole.

    PLATE GOBLET HOLD WALKING LUNGES 20m (all four) (20/15kg)

    HOP OVER PLATE 80 (PAIR)

    PLATE GOBLET HOLD WALKING LUNGES 20m (all four) (20/15kg)

    SYNCRO ALT LEG V-UPS 80 (PAIR)

    PLATE GOBLET HOLD WALKING LUNGES 20m (all four) (20/15kg)

    Huom tämä laji vedetään 3 lähdöllä läpi. walkin lunget tehdään jonossa.

    Time cap 10 minutes.

  • 16122025 B Tistai Workout

    2 rounds

    3 min AMRAP
    15-12-9 wall ball shots 20/14 lb
    15-12-9 toes to bars

    rest 2 min

    3 min AMRAP
    15-12-9 hang power cleans 45/30 kg
    15-12-9 burpees over barbell

    rest 2 min

  • Tonttujen Koitos 1 Workout

    ENSIMMÄINEN OSA

    FOR TIME:

    100cal Echo Bike & Row | Meanwhile one Elf is doing HANG

    50 syncro Clean & Jerk @60/42,5kg | Meanwhile TWO elf are doing PLANK HOLD

    100 Syncro wall ball @6/9kg | Meanwhile TWO elf are doing ELF HOLD

    time cap 18min
    (huom skaalaus mahdollisuus c&j/wb painoon)

    AIKA:_________________ tai TOISTOT (max 250):______________________

  • Basic strenght III Workout

    3 x e3m:
    16 alt. KB plank drag through
    8-10 weighted hollow body crunch

    Hollow body crunch video:

  • Tuhat burbeeta Workout

    1000 x burbee

    Koko salin voimalla. Klo 18 alkaa.

  • Green 100621 Workout

    8x
    3min ON/3min OFF

    Run 300m
    +
    A) Max Cal Row
    B) Max Cal SkiErg
    C) Max Cal Echo Bike
    D) Max reps Double DB Burpee-Box Step Overs

  • 19122025 Perjantai Strength

    A) Snatch short pull + tall snatch
    3 x 5+5 x light
    Go every 1,5 min

    B) Squat snatch
    6 x 6 x 60-70%
    Go every 2 min

    C) 3 rounds for quality
    10 snatch grip Pendlay rows
    10 strict knees to elbows

  • Torstai 24.12. Workout

    “12 days of Christmas”
    1.Bmu
    2.Stoh 50/35
    3.Thruster 50/35
    4.Front squat 50/35
    5.Power clean 50/35
    6.Hspu
    7.Box jump
    8.T2b
    9. Row
    10. Jumping squat
    11. Burpee
    12. Pull up

  • WOD Workout

    5 rounds, 1:30 each, for max reps of:
    12 Power Snatches, 43/30 kg
    max reps in remaining time Bar Facing Burpees ( or lateral burpees if not enough space! )
    Rest 1:30