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

  • Split jerk Strength

    Find your 1RM IN 15min

  • 18.6.2026 Juhannusjumppa ( BasicWod ) Workout

    AMRAP 45

    400m Dual DB Farmers Carry 22,5/15kg
    50 DB Push-Push
    50 Dual DB Bicep Curls, alternating 22,5/15kg
    50 Wallball Shots
    100 Sit-Ups

    Split as you like -

  • 15.06.2026 Workout

    Snatch

    A) E90SEC X6-8

    *Build to days technical heavy

    B) E3MOM X3

    *kevyehkö, mutta loppua kohden haastava paino

    Squats

    Front Squat:

    • Build Up To Days Heavy 1RM @RPE 8

    • 5x3 @80%

    *rest 2-3min between sets

    Back Squat:

    • 3x4 @75%

    Strength

    A) 3x Superset:

    *rest 2-3min between sets

    B) 3x Superset:

    • 10-15 Banded GHD Hip Ext. + 20-30s Hold
    • 30-45s/leg Copenhagen Plank

    *rest 2-3min between sets

  • Shoulder press Strength

    5 x 2

  • MamaWod Workout

    1) E2:30 x5:
    6 maastaveto
    Max määrä punnerrus

    2) emom12:
    1: 10 sumomave @kuula
    2: 12 vuorokäsi pystäri @2x kuula
    3: :15s + :15s kylkilankku, ylempi jalka (+käsi) irti

  • 13.6.2026 HSPU Capacity ( Strength ) Workout

    Handstand push-up capacity

    EMOM 12 (0:30/0:30)*
    1) Wall-facing HSPUs
    2) Strict HSPUs
    3) Kipping HSPUs

    • Your aim is to accumulate as many EXCELLENT repetitions of each variation you can in a 30-sec window. This means a single set on the wall-facing HSPU but could be multiple short sets on the strict and the kipping variations.

    Options. You can do any of the variations with a deficit (or use ab-mats to reduce range where needed) and can also use parallettes for the strict and kipping HSPUs. The main thing is to challenge yourself with either intensity (difficulty) or volume (reps).

    Movement options. You can sub these in for any of the variations you cannot yet do.

    Box pike HSPU → Standing HSPU variation of choice → You can also choose to switch the EMOM for 2-4 rounds of the following HSPU complex:

    – Negative pike HSPUs (3 x 5 seconds down)
    – Pike HSPUs (3 reps)
    – Negative standing pike HSPUs (4 x 5 seconds down)
    – Pike HSPUs (4 reps)
    – Negative tricep push-ups (5 x 5 seconds down)
    – Tricep Push-ups (3 reps)

  • Strength Strength

    Legless rope climb 5sets

  • Rapakko Strength

    Etukyykky, nousu 2x v1-v0

    YGIG 10min
    Kalorit koneella

  • Conditioning 2 Workout

    6 rounds
    5 Squat Cleans 35kg
    10 AbMat Sit-Ups

  • Conditioning 1 Workout

    6 round
    10 Wall Balls 10lbs
    10 Deadlifts 45kg