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

  • Weightlifting technique Workout

    SQUAT SNATCH

  • 12.6.2025 RMU Drills Workout

    Ring Muscle-up Drills / Capacity

    1 – 2 rounds
    3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
    5 Back support slide throughs
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a v-up snap

  • 12.06.2025 (PM) Workout

    Engine

    A) 30min Z2 Performed as:

    • 5min C2 Bike
    • 5min Ski

    *rest 3-5min before B

    B) 4 Sets Of:

    -1min C2 Bike (75% effort)
    -1min C2 Bike (80% effort)
    -1min C2 Bike (85% effort)
    Into, (no rest between)

    • 20 T2B
    • 15 Cal Ski
    • 75 DU

    • 15 C2B

    • Rest 4min and repeat x 4-

  • 12.06.2025 (AM) Workout

    Deadlift

    Every 2:30 x4

    Set 1: @70-75%
    2: 80-85%
    3-4: 90+

    Metcon

    2 rounds for time:

    • 1 Legless Rope-climb
    • 9 STOH @43kg
    • 12 Cal Echo bike

    -Rest 4 min-

    2 rounds for time:

    • 4 Rope-climbs
    • 18 STOH @43kg
    • 12 Cal Echo bike

    Strength/Accessories

    A) E2MOM X6

    1) 3-5 Bench Press
    2) 1min Wall Facing HS Hold

    B) 3-4x For Quality:

    C) Max Hollow Hold
    Cap: 6min

    *jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
    - 15-20 V-up

  • 100625 strength 3 Strength

    3 rounds of:

    Dropset biceps curl
    3 x 8 reps

  • 100625 metcon Workout

    5 rounds of:

    30 sec double DB Devil's press
    30 sec running
    30 sec sit-ups
    30 sec rest

  • 100625 strength 2 Workout

    3 rounds of:

    Max rep pull-ups

  • 100625 strength Strength

    3 rounds of:

    Supersets
    Military bench press 3x8-10 reps
    30 sec push-ups

  • New World Order Workout

    E3MOM for 12 min:

    15 cal echo bike
    40 m heavy sled push

    Q7AV

  • Pn-reenit Workout

    Tempausveto lantiolta ja tempaus lantiolta kakkosia
    15,25

    Tempausveto pp ja tempaus pp kakkosia
    29,31

    Tempausveto ja tempaus
    31,32,34

    Riveveto, voimarive, etukyykky, rive ja työntö
    25,30,35,40

    Rive ja työntö
    45,50,52

    Valakyykky ykkösiä
    25,30,35,37,39,41,42,44,45,0,46,47

    +loppujumpsa