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

  • Elevated lunges and single leg deadlift Workout

    3 kierrosta
    Askelkyykyt etujalka korotettuna step-laudalla jalka kerrallaan 6-8 toistoa
    2 kierrosta
    Yhden jalan maastaveto tangolla 6-8/jalka

  • Anywhere push ups & air squats Workout

    50-40-30-20-10
    -Push ups
    -Air squats
    TC 15min

  • Legday EMOM Workout

    EMOM 24min
    1) Bike 10-12cal
    2) Air squat 10-12
    3) Box step up 12-12
    4) Lunges 12-14
    5) 10-15 sit up
    6) rest

  • 2.1.2026 Sumo Deadlift Strength

    Maastaveto
    3x5x65%

  • Main site Wednesday 251231 Workout

    For time

    Run 2 miles

    Rest 2 minutes

    Rest 2 minutes

    Run 2 miles

    If you've got a 20-lb vest or body armor, wear it.
    - ♀ 95-lb barbell, 20-inch box, 25-lb plate
    - ♂ 135-lb barbell, 24-inch box, 45-lb plate

    Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

  • Main site Friday 260102 Workout

    For time

    Rest 90 seconds

    Rest 90 seconds

  • 02.01.2026 Workout

    Power Clean

    A) E2MOM Till Days Heavy:

    B) E3MOM X3

    • 8 Squat Clean (TnG) *Keskity toistojen laatuun. Ei super raskas, iso volyymi.

    Front Squat

    • 4x4

    *RIR 1-2
    *Rest 3min between

    Metcon

    3 Sets Of:

    90s AMRAP:

    • 14 Cal Echo
    • AMRAP: DB Box Step Up (2x35lbs)

    rest 90s

    90s AMRAP:

    • 20m DB OH Walking Lunge
    • AMRAP: Echo Bike

    rest 90s

    Accessories

    4 Rounds For Quality:

    • 10/10 KB Leg Raise (boksin päältä)
    • 10-15 Slider Hamstring Curl
    • 15/15 Weighted Calf Raise

  • Loppiaisveto Workout

    3 rounds

    12 alt. db snatch
    12 burpee
    12 alt. db clean&jerk

  • PTG TI 6.1.2026 klo 10 Workout

    LÄMMITTELY
    Levypainon kanssa
    2 kierrosta - 45-60s./liike
    1. Tempaus
    2. Vaaka + polvennosto vuorojaloin
    3. Askel sivulle vuorojaloin
    4. Kyykky + pyöräytys pään ympäri
    5. Dead bug

    VOIMA
    4 x 8 maastaveto
    lepo 60-90s./puoli

    AMRAP 12min
    12 x etuheilautus
    12 x lastausliike
    12 x askelkyykky taakse / askelkyykkykävely
    12 x vauhtipunnerrus

  • Maastaveto 4 x 8 Strength

    Lepo 60-90s. sarjojen välissä.
    Tee nousevilla painoilla.