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

  • 10.11.25 Workout

    Accessory:

    40s on, 20s off x3 rounds
    1)1 arm farmers carry, L
    2)1 arm farmers carry, R
    3) side bends with barbell

  • MUSCLE RUUVIKATU Workout

    Tessa Borodulin

    Takakyykky 4x6 @67,5%-70%
    Pystypunnerrus 4x6 @67,5-70%

    Emom 12:
    1: 10 Barbell bent over row (vastaote)
    2: 7+7 DB single-leg RDL
    3: :35 Hollow hold
    4: Rest

  • Ma 10.11.2025 kisa: sbd (kyykky pääliikkeenä) Strength

    Kyykky 2x2x92,5%

    Penkki 1x85%

    Maastaveto 3x70%

  • 10.11.25 Workout

    AMRAP 15

    12 wall ball @miesten target @9/6kg
    12 ghd sit ups / abmat sit ups
    4 sandbag cleans @70/45kg

  • 10.11.25 Strength

    Box squat

    5x4
    polvikulma 90astetta

    -2min rest between sets

  • 10.11.25 Strength

    every 2min x6

    2 snatch + 2 overhead squats
    @75-80%

  • 10.11.25 Strength

    Tempaus tekniikka
    -ota tämä lämmittelynä/herättelynä
    -pienet painot

    EMOMx5
    2 snatch pull (hartiavetoon)
    1 hang power snatch
    1 hip squat santch
    1 ohs

    Kaikki samalla minuutilla

  • Box Squat 4x4 Strength

    4 sets of 4 box squats

  • ATPF #masu Workout

    ATPF WEEK 29 Day 2

    CONDITIONING For time:

    10/7cal Bike + A
    20/14cal Bike + B+A
    30/21cal Bike + B+A+B
    40/28cal Bike + A+B+A+B
    50/35cal Bike + A+B+A+B+A

    A: 5 pull-up, 10 push-up, 15 air squat
    B: 5 pull-up, 10 push-up, 15 RKBS

    Overall RPE 4-5. Target: sub 25min with consistent pace. Time Cap 29min.

    Rxd and masters: 24/16kg. Advanced: 32/24kg and with strict pull-ups. In this workout, calories and reps increase round by round. You alternate between A and B. First 10cal bike and round of A, then 20cal bike and round of B and A. Next round is 30cal bike and B + A+ B…Total of 150cal and 8xA and 7xB. One round of A or B should be done in less than 60sec.

    Tailoring Options: Use a rep scheme of 4-8-12 or 3-6-9.

  • Painonnosto - Perjantai Workout

    LÄMMITTELY

    3:00-5:00 minuuttia vapaavalintainen ergometri.
    Sitten 8:00 min EMOM:
    1-2) 5-10 Overhead squat
    3-4) 4-6 Muscle snatch
    5-6) 4-6 Snatch balance
    7-8) 3-5 Snatch

    TEMPAUS

    Raaka tempaus + Valakyykky + Tempaus,
    6 x (1+1+1) @ 78-80%.
    Nosta 2:00 min välein

    TYÖNTÖ
    Raaka rive + vauhtipunnerrus + työntö,
    3 x (1+1+2) @ 78%
    3 x (1+1+1) @ 87%
    Laske painot vauhtipunnerruksen ykkösmaksimista.
    Nosta 2:00 minuutin välein

    BONUS

    4 Kierrosta,
    3 Pystypunnerrusta istuma-asennosta, 1-2 RIR
    6 Suorin jaloin maastavetoa, 1-2 RIR
    :30s-60s lepo liikkeiden välissä