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

  • 19.12.2025 Alternate Workout

    Alternate A1/A2

    A1. 3 Sets, rest 2:00 before A2
    6 Strict press @ 76+% (RPE 8-8.5)
    12 Strict dip @ RPE 8 (2 RIR)
    18+ Push-ups*

    A2. 3 Sets, rest 2:00 before A1
    6 Strict pull-ups** @ RPE 8 (2 RIR)
    12 Pendlay rows @ RPE 8 (2 RIR)
    18+ Ring rows***

    • You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. ** Use a band for assistance as needed or add additional load *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

    – Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

  • MamaWod Workout

    E3:00 x3 rds:
    1: 500m bike + 10 air squat + 5 push up
    2: 200m row + 10 d-kb deadlift + 10 leg raise to kb
    3: 12 x 8m sled push

  • Crosstraining - Perjantai Workout

    KUNTOHARJOITUS

    5 Kierrosta, yksi kierros aina kolmen minuutin välein.

    20/15 Cal pyörä/soutu tai 18/13 Cal hiihto
    20 Goblet kyykkyä kahvakuulalla
    15-12-9-6-3 Burpeeta

    Yksi kierros alkaa aina 3:0 minuutin välein. Mitä nopeammin etenet, sitä enemmän saat aikaa levätä. Burpeiden määrä tippuu kolmella joka kierroksella.

    Harjoituksen tavoite on tehdä jokainen kierros aikaa vastaan mahdollisimman nopeasti. Harjoitus kehittää vauhtikestävyyttä ja liikenopeutta. Pyri valitsemaan sellainen määrä kaloreita, jonka saisit tehtyä minuutin paikkeille valmiiksi ja sellainen kuula, jolla saat toistot putkeen.

  • 19.12.2025 3 Rounds, Strength Workout

    3 Rounds @ 3 RIR

    8-12 Incline DB curls
    10-15 Inverted skull crushers
    8-12/side DB External rotations

  • 12 days of Christmas Workout

    1. Burpee muscle up
    2. Shoulder to overhead @ 70kg
    3. Hang power clean @ 70kg
    4. Lateral burpee over bar
    5. Deadlift @ 70kg
    6. Shuttle run 5m
    7. T2B
    8. Wall ball
    9. Row
    10. Hand stand walk
    11. Box jump over
    12. Double dumbbell devils press

  • RDL 1x10 Strength

    Romanian Deadlift 1x10

  • DL 1x3 Strength

    Deadlift 1x3

  • Basic WOD: Accessories Workout

    3x
    10 hand release pushups
    20 single leg vups

    3x
    10 front raises
    10 lateral raises
    10 rear raises

  • C2 bike progression 2/8 Workout

    10min easy
    4 x 5min 200-205W
    3min easy between the sets
    10min easy

  • 19.12.2025 Bench Press & Chin-Ups, Strength Workout

    Alternate A1/A2

    A1. Bench press, rest 1:00 before A2
    Build to heavy 3 (H3) @ RPE 8
    +
    3 x 6-8 @ 80-95%H3

    A2. Strict chin up, rest 2:00 before A1
    Build to heavy 3 (H3) @ RPE 8
    +
    3 x 6-8 @ 80-95%H3

    – Build to heavy 3 (H3) @ RPE 8
    – Once you’ve hit your heavy 3, perform 3 back off sets of 6-8 reps @ 80-95% of your H3