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

  • Sumo Deadlift 5-5-4-4 Strength

    Sumo deadlift
    5-5-4-4 V1
    Every 3 minutes
    -vitoset samalla painolla ja nelosiin pieni korotus ja ne myös samalla painolla.

  • 1.2.2025 1-2-3... Workout

    As many reps as possible in 14 minutes of :

    1 BMU
    2 Wallwalks
    3 Toes Toes to Bar
    1-2-3-4-5-6-7...Etc.
    Deadlift 140/100kg
    Masters 45+ 120/90kg

  • SHOULDER PRESS Strength

    Shoulder press

    4x8

    E2,5MOM / 1-2 RIR

  • 14 min alkavalla min Workout

    14min alkavalla minuutilla

    1. sukkulajuoksu
    2. 4-7 varpaat tankoon + loppuaika yleisliike

    Pyri pitämään juoksujen ja yleisliikkeiden määrä vakiona koko treenin ajan, älä lähde siis liian kovaa liikkeelle

  • Sumo deadlift Strength

    Sumo deadlift 10-8-6-4-2 reps. Add load after every set if form is on point. By feel. Go heavy but not max. Rest 2 min after sets.

  • INTERVALS Workout

    E6MOM x 2

    500/400m row
    15 thruster @20/15kg
    10 pull up

  • 12 min alkavalla min Workout

    12min alkavalla minuutilla

    1. 30-40 tuplanaruhyppy
    2. 30m raskaan pallon kantaminen
    3. 15-20 seinäpallo
    4. 15-20 puolilinkkari

  • Back Squat Strength

    Find your 1RM in 18min
    5 x 40 %
    3 x 60 %
    2 x 70-75 %
    1 x 80-85 %
    1 x 90%
    1 x 95%
    new PR

    Nousu päivän maksimiin.

  • Deficit deadlift Strength

    4 x 8-10 deficit deadlift
    - touch and go
    - leave 3-5 reps in the tank
    - rest 3 min btw sets

  • Pc + jerk Strength

    9x e90s
    power clean&jerk

    3x3
    3x2
    3x1