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

  • EasyWOD 30.6.2025 Workout

    Voima
    E3MOM, 4rds
    Push up (matala tanko) 6-10

    WOD
    For time, with partner
    You go, I go
    Ergo 50cal
    Air squat x 50
    KB Swing x 50​
    +
    5 synchro up down

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP , If you have done that last week, then this week is deload with moderate 3x5 reps ( 50-60%)

    B,
    Power Snatch 2-2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a heavy set of 2 for the day and accumulate a total of 5 working sets within 15% of your best for the day.

    C,
    21-15-9 reps, for time of:
    Deadlift @142/102kg
    Echo Bike Calorie

    Goal: Sub 7 mins

    D,
    3 rounds for quality of:
    15 Band Pull Aparts
    8 L/8 R Side Plank Reach Throughs
    15 Band Face Pulls
    Starfish Side Plank, L 20 secs/R 20 secs

    Rest as needed between each round.

  • Sunnuntain Pitkä Workout

    45 min Laadukkaasti

    4 min koneella
    6+6 Lonkat ja kierto
    6+6 Rapu ja kierto
    8-10 Lapaveto
    Kumpparilla 6-8:
    Ulkokierto
    Sisäkierto
    Vipunosto
    6+6 Dead bug
    8-10 Selänojennus boxilta tai GHD

  • 27.6.2025 CLEAN + FRONT SQUAT + POWER JERK Strength

    2× 1+4+1@barbell, 1+4+1@up to 73-75%, jerk-%, rest btw sets 2min

  • Warm up Workout

    10 min for quality:
    1 min run/row
    5 burbee box step up
    5+5 plate windmill
    5+5 lunge+reach

  • Back squat 7x10 Strength

    Back squat 7x10

  • Bella Fab 40 Workout

  • Hack Squat 12x2 on 45sec Workout

    Hack Squat - 160lb

    12 set x 2 rep on every 45sec

  • Voimanosto: ti 24.6.2025 kyykky/maastaveto Strength

    Kyykky 3x3x75%

    Maastaveto 3x1x80%

    Jalkanostot maaten 3x15
    -lisäpainolla

    Reisikoukistus 3x15

  • 24.6.2024 Back Squat ( Strength same ) Strength

    Back squat

    Build to heavy 2 (H2) @ RPE 7-8 (86-92%, 2-3 RIR)
    +
    1-2 x 4 @ RPE 6-7 (78-83%, 3-4 RIR)
    .
    – Build to a heavy 2 (H2) @ 2-3 RIR (around 86-92%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
    – Once you’ve hit the H2 set, you have 1-2 back-off sets of 4 reps @ 78-83%H2. These should be lighter back off sets