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 Workout

    3rnds for quality
    5/5 dead bug
    5/5 push up pos. banded pull through
    5/5 one legged KB RDL (bilateral hold)

    10'EMOM
    1: 5 supinated grip bent over row @rpe 8
    2: 20-30" hollow body rock

  • 19.04.2025 Workout

    Iisimpi päivä, ollu kovaa muilua taas.

    Engine

    A) EMOM 32-40 (0:45on / 0:15off)

    1) Echo for calories
    2) Row for calories
    3) SkiErg for calories
    4) Recovery (walk)

    *Alota iisimmin ja nosta joka kierros vähä vauhtia

    STRENGTH

    A) Alternate A & B
    3-4 Rounds of:

    A: 6-8 Strict dip (add weight if needed)

    -rest 1:00 before B-

    B: Strict chin-up 6-8 (add weight if needed)

    -rest 2:00 before A-

  • E3mom snatch complex Strength

    E3MOM

    1 power snatch + hang snatch

  • STAMINA Workout

    Every 5:00 for 5 rounds
    400-meter run
    – Each run effort in 2:30 or less.

  • Mikko's triangle Workout

    EMOM 39, choose calories you can hit on every round in 45-55 seconds

    1) row
    2) ski
    3) assault bike
    4) rest

  • Main site Friday 250418 Workout

    For time

    Stimulus and Strategy
    Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

  • Push & pull Workout

    3 rounds for time:
    15 chest-to-bar pull-ups
    25 hand-release push-ups
    500-meter row

    Tc 15min

  • Viikko 17 Workout

    Viimeinen pätkä! Jaksa vielä.

  • Warm up Workout

    8 min / 2 rounds for quality:
    45s erg
    6+6 banded shoulder cars
    6+6 coach stretch+lateral flexion
    8+8 around the worlds @small plate
    6+6 DB one arm ohs

    Banded shoulder car video:

    coach stretch+lateral flexion video:

    around the worlds videos:

  • 18.04.2025 Workout

    Snatch Engine

    B) 45s on/1min15s Off:
    Until 30 Reps done

    *ykkösiä
    *Power? Alota ainaki poweri

    Front squat

    – 4 x 3 @ 77-82%

    • rest 3:00 b/t sets

    For Time

    3 Rounds:

    • 8 DB Devils Press @22.5kg
    • 10 DB Box Step Over
    • 12m DB OH Walking Lunge

    *kaikki liikkeet yhellä käsipainolla

    Cap: 9min

    Building

    3 Rounds:

    10/10 Standing DB Bicep curl
    10-15 DB Pullovers
    10-15 Seated DB lateral raises

    *rest as needed