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

  • STRENGTH CLASS Workout

    Week 6
    Back Squat
    3x4 @82%
1x max rep on the last set (goal: 6-7 reps)

    A)
    3x3 paused pull up (weighted/ weighted neg./ 3x12 heavy ring row) - 2” paused on top pos.

    3x5 strict hspu
    (def./suf. hspu, box hspu, pike push up) @rpe7-8

    3 rounds
    A) 10-10x single leg hip thrust
    B) 12-12x B-stance RDL with barbell @heavy
    C) 16 banded biceps curls

  • Conditioning Workout

    28' AMRAP w. partner

    1 partner complete 1 round of:

    12 box jump over
    9 wall ball
    6 burpee

    Then 5 syncro KB complex 5 deadlift + 4 USA swing + 3 high pull + 2 thruster + 1 frontsquat

  • 14.10.2025 AMRAP 8 ( Strength ) Workout

    AMRAP 8

    Sets of 1-4 Strict ring muscle ups

    Movement options. Seated muscle-up → Kipping ring muscle-up

  • Main site Tuesday 251014 Workout

    For time
    50 power cleans

    • 50 power cleans at 125 lb for females and 185 lb for males

    Stimulus and Strategy
    Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

  • Syvä pääty Workout

    Skills

    Metcon UB finaali

    90 DU
    3 Snatch 55/80 kg
    60 DU
    6 Snatch
    30 DU
    9 Snatch

    Tc: 6min

  • Lauantain tekniikka Workout

    Warm up: 10 min omatoimi

    EMOM4:

    1 clean pull
    1 clean slow&fast
    1 clean behind knee
    1 front sq
    1 jerk

    CnJ x5 &85-95%

    1 clean s&f
    1 front sq
    1 jerk

    Assarit 3 rnds

    30-60 sec plank
    10 snach RDL
    20-60s superman hold

  • 18.10.2025 EasyWod Workout

    EMOM 12 Work 0:45 / Rest 0:15

    1 minute : Push-Ups
    2 minute : Box Step-Overs
    3 minute : Bike Calories
    4 minute : rest

    ( AMRAP )

  • 18.10.2025 EasyWod Workout

    5 Sets x Every 5:00

    1:00 Dual KB or DB Farmers Carry
    8 - 12 Cuban Press
    5 Shoulder Press

  • 10 min E2MOM: Power Clean + Cluster Strength

    10 min E2MOM:
    • 1 Power Clean
    • 1 Cluster
    Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

  • PTG TI 14.10.2025 klo 10 & 11 Workout

    LÄMMITTELY
    Jalkapohjan ja -pöydän sekä nilkan huolto
    - Fasciapallolla jalkapohjan rullaus
    - Jalkapöydän / jalkapohjan venytys
    - Päkijä / kantapää nousut
    - Istuen vk kanssa nilkan pyörittelyt

    Lantion huolto, n. 60s./liike/puoli
    - Lantionnosto pallo jalkojen välissä
    - Päinmakuulla lonkan sisäkierto (jalka 90 astetta sivulla)
    - Kylkilankku + simpukka avaus
    - Lonkankoukistaja venytyksessä rintarangan kierrot

    Yläkropan huolto, n. 60s./liike/puoli
    - Päinmakuulla ylivienti vk
    - Päinmakuulla olkapään kierrot
    - Rullan päällä kyljellä - käden pyöräytys ympäri
    - Rullan päällä rintarangan ojennus

    KIERTOHARKKA
    2-3 x 40s. / 15s.
    1. Vuorojaloin askelkyykky taakse (etujalka päkijällä)
    2. Landmine twist
    3. Maastaveto kk toisessa kädessä
    4. Rengassoutu