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

  • 13.01.2026 Workout

    Press

    A) Find Days Technical Heavy 1RM

    Split Jerk

    E2MOM X8-10

    Gymnastics

    A) HSW Ramp Practice For 5-10min

    B) EMOM 16

    1: 3-5 rMU
    2: HSW Ramp (one way + 7.5m flat)
    3: 30 Heavy/Drag DU
    4: HSW Ramp (one way + 7.5m flat)

    Strength

    A) 3x Superset:

    *rest 3min between rounds

    B) 3x Superset:

    • 10-15 Feet Raised Ring Row
    • 10-15 Seated DB Lateral Raise

    *rest 3min between rounds

  • PTG TI 13.1.2026 klo 10 Workout

    LÄMMITTELY
    1 kierros - 60s./liike
    1. Jefferson curl kp
    2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    3. Pull over venytyksellä (pallon päällä)
    4. Elephant walk

    ACCESSORY
    2 kierrosta - 60s./liike
    1. Yhden jalan pohjennousut kk oik. & vas.
    2. Yhden jalan sjmv rotaatiolla oik. & vas.
    3. Tuulimylly istuen oik. & vas.
    4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
    5. Istuen veto vk + työntö kp oik. & vas.

    VOIMA
    Sumomave - laskevat toistot (10 - 8 - 6)
    Lattiapunnerrus - laskevat toistot (10 - 8 - 6)

  • Lattiapunnerrus 3 x 10-8-6 Strength

    Laskevat toistot

  • Sumomave 3 x 10-8-6 Strength

    Laskevat toistot

  • 13.1.2026 Shoulder Press & Pull-Ups Workout

    Alternate B1/B2

    B1. Strict press, rest 2:00 before B2
    3 Sets of:
    1 @ 88-94%1RM (2-3 RIR(
    – Rest 0:20-0:30 –
    6 @ 74+%1RM*

    B2. Strict pull up, rest 2:00 before B1
    3 Sets of:
    1 @ 88-94%1RM (2-3 RIR(
    – Rest 0:20-0:30 –
    6 @ 74+%1RM*

    Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete

  • WOD Workout

    9'AMRAP
    12 gorilla row @20/12kg
    9 dbl KB swing
    6 pike push up

  • Rowing Intervals Workout

    1000m Row, easy (warm-up)

    5x
    500/400m Row, moderate
    1:30 Rest

    5x
    250/200m Row, hard
    1:00 Rest

    5x
    500/400m Row, easy
    1:30 Rest

  • Weighted Dip 2x5, 2x4 Strength

    Weighted Dip 2x5, 2x4

  • TECHNICALLY STRONG Workout

    Gymnastics
    30min

    Beginners
    Kipping & T2B

    Intermediate
    Kipping & butterfly technique.
    Pullups & C2B

    Advanced
    RMu progressions

    WOD
    30sec work/30sec rest

    4 rounds
    - Toes to rope
    - hollow to superman
    - RMu/progression
    - Box jumps

  • 12.01.2026 Workout

    Snatch

    A) EMOM 5

    • 1 Power Snatch @70-75% *2s stop below knee + 2s stop @ catch

    B) Power Snatch Waves EMOM 12:

    1: 1 Power Snatch @80-85%
    2: 1 @85-90%
    3: 1 @90-95%

    C) Snatch Pull E2MOM X3

    3 Position Snatch Pull

    • 1 From floor -> 1 Below knee -> 1 Above Knee

    Squat Proge

    Back Squat:

    • 5x5 @77.5% *rest 3min between

    Front Squat:

    • 3x5 @72.5% *rest 3min between

    Metcon

    4-5x 3min On/1:30 Off:

    • 8 Shuttle Run (7.5m+7.5m)
    • 6 SB Clean @50kg
    • AMRAP: Max Cal Row