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

  • 6.10.2025 REVERSE / BACK LUNGE Strength

    REVERSE LUNGE + BENT OVER ROW

    5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

    *Reverse Lunge unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti Reverse lunge perään

  • Mobbaus Workout

    -lonkka, rintaranka ja yläselkä pääosissa 👹

    Score: kirosanojen yhteismäärä

  • 21-15-9: Wall Balls / AbMat Sit-ups Workout

    21-15-9 reps for time:
    • Wall Balls 20/14#
    • AbMat Sit-ups
    Goal: 5 min.

  • 03.10.2025 Workout

    Engine

    4 Sets Of AMRAP 6:

    • 10 Cal Echo
    • 15 BJO (Step Down)
    • 15 C2B
    • 6 Double KB C&J @16kg

    rest 3min between sets

    Accessories

    A) 4 Rounds For Quality:

    B) 3-4 Rounds For Quality:

    • 10-15 DB Skull Crusher
    • 10-15 Seated DB Lateral Raise

  • 06.10.2025 Workout

    Power Clean

    A) Build Up To Days Heavy

    • 1 PC + 1 Hang PC

    B) 1min on/1min off X5

    • 8 Bar Over Burpee
    • Amrap: PC @85% from complex

    C) Clean Pull

    4x2 @110%

    *rest 2-3min between

    Strength

    A) 3-4 Rounds:

    • 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
    • 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

    B) 3-4 Rounds:

    *rest 3min between rounds

  • MamaWod Part1. Workout

    E2:00 x5
    3-3-3-2-2 back squat

  • MamaWod Part2. Workout

    15min:

    15 kb swing
    12 weighted lunge steps
    15 sit up
    12 d-db push press
    250m row/ski or 450m bike

  • 6.10.2025 EMOM 10, Strength Workout

    EMOM 10 (0:40 work / 0:20 rest)
    1) Wall walks
    2) SB bear hug carry @ 70/45kg (150/100lbs)

  • 6.10.2025 RMU, strength Workout

    EMOM 8

    1-3 Strict ring muscle ups

    Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
    Movement options. Seated muscle-up → Kipping ring muscle-up

  • PTG TO 9.10.2025 klo 17, 18 & 19 Workout

    LÄMMITTELY
    2 kierrosta - 60s./liike
    1. AKK - kobra
    2. Lisko + sivutaivutus
    3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
    4. 90/90 takajalan vienti eteen (+ nousu)
    5. Päinmakuulla käsien veto + kääntö

    VOIMA
    3 kierrosta
    8 x/käsi tuettu kulmasoutu
    8 x punnerrus
    8 x/puoli vk kierto seisten
    Lepää kierrosten välissä n. 60-90s.

    AMRAP 10min
    10 x etuheilautus
    10 x lankussa kuulan siirto
    20m farmers walk 1 kk
    10 x/jalka yhden jalan lantionnosto