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

  • Main site Friday 250808 Workout

    Every minute on the minute, until failure

    Continue this sequence until you are no longer able to complete the power cleans within the minute.

    ♀ 115 lb
    ♂ 165 lb

  • Main site Monday 250811 Workout

    For time

    • Run 400 meters
    • Max-rep strict pull-ups

  • Hyrox Workout

    Amrap 8 min

    400m run
    30 m lunges

    10 x hover step
    10 x Back extension

    400m row
    30 wallball

    20 m sled pull
    20 situp

    400 m ski
    30 m forward jumps

    20 pushups
    10+10 hip bridge

  • Takakyykky 3x5 Strength

    Nousevat painot 2min lepo

  • Oppiipahan jalat olemaan Workout

    For time:

    10 rounds, you go, I go

    12 cal C2 bike
    15 wall ball
    Tap for go after last wb

  • 16.08.2025 Workout

    Engine

    Sori tää on iha hirvee, tehtii tänää

    A) WU
    4 Rounds:

    • 3min Echo
    • 2min Ski

    -rest 5min-
    Into,

    E2MOM X10:

    • 15 Cal ski (max 1min, skaalaa jos tarvis, mutta lujaa!)
    • 6-8 Double KB Hang Snatch @16-20kg

    -rest 5min-

    E2MOM X10:

    • 15 Cal Echo (sama ku ekassa)
    • 15m Double KB Farmers Carry @2x42kg

    Accessories

    A) 4 Rounds For Quality:

    • 30m Backwards Sled Drag
    • 1 Set of Banded Pull Up (vihree)

    B) 3-4 Rounds For Quality:

    • 10/10 DB Hammer Curl
    • 20-30 Banded Tricep Ext.

  • 3 x 6 yhden jalan rdl Strength

    Jalat putkeen - 1min tauko

  • PTG TI 12.8.25 klo 10 Workout

    LÄMMITELY
    2 kierrosta, 50s./liike
    1. Kanta - varvasnousut
    2. AKK - polvet maahan
    3. Sivukyykky tolpalla
    4. Soutu + olkapään rotaatio
    5. Päinmakuulla jalka sivulle 90 - kobra + kierto läpi ja käden avaus

    VOIMA
    3 x 6/jalka yhden jalan rdl
    3 x 6-8 leuanveto

    KIERTOHARJOITUS
    3 kierrosta, 40s./20s.
    1. Etuheilautus
    2. Lantionnostopito + pull over
    3. Toispoviseisonnassa vk kierto yläviistoon oik.
    4. Toispoviseisonnassa vk kierto yläviistoon vas.

  • ATPF #masu Strength

    ATPF WEEK 33 Day 1

    WEIGHTLIFTING (1/1):
    E90sec x7:
    Power Snatch + Squat Snatch
    DnG. Work up to a heavy double of the day.

  • WOD Workout

    4 rnds for time:
    3 snatch @40/30kg
    5 OHS
    7 push up
    40m shuttle run

    T.C.: 10'