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

  • 6.1.2026 Shoulder Press & Pull-Ups Workout

    Alternate B1/B2

    B1. Strict press, rest 2:00 before B2

    3 Sets of:
    1 @ 88-92%1RM

    – Rest 0:20-0:30 –
    6 @ 72+%1RM*

    B2. Strict pull up, rest 2:00 before B1

    3 Sets of:
    1 @ 88-92%1RM
    – Rest 0:20-0:30 –
    6 @ 72+%1RM*

    FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

  • 6.1.2026 Deadlift Strength

    Deadlift, rest 3:00 b/t sets

    Build to heavy 3 (H3) @ RPE 7
    +
    1-2 x 6 @ 85-90%H3

  • Conditioning Workout

    Every 3 mins x 10 sets
    Alternate btw :
    A)
    6 strict burpee pull up
    12 Alt. Dumbell snatch @22,5/15kg
    24 abmat sit up
    Remaining time is rest!

    B)
    6 Single arm cluster (3/3) @22,5/15kg
    12 box jump @60/50cm
    24 dumbell Pull through
    Remaining time is rest!

  • Keskiviikon kokovartalo Workout

    Lämmittely 10 min

    Takakyykky (viimeiset 3 sarjaa 2sec paussilla pohjassa)
    20-10-5-5-3-3-3-3-3-3
    (20-60-100-130-150-150-150-130-130-130kg)

    Penkkipunnerrus
    20-10-5-3-3-3
    (20-60-80-100-100-100kg)

    Leuanveto lisäpainolla 20 kg
    2-3-3-3-2

    Suorinjaloin istumaannousu 15 kg levypainon kanssa
    15-15-15-15

    Selänojennus
    30sec pito-30sec tauko-30sec pito-30sec tauko-AMRAP (15)

  • AF #masu Strength

    AF WEEK 2, Day 1

    STRENGTH (1/3):

    Back Squat 4x4, tempo 32X1 3sec negative, 2sec pause at the bottom, explosive up, 1sec rest at the top

    RIR 3 (should be around 70-72% of 1RM back squat)

  • 07.01.2026 Workout

    Deadlift Test
    A)
    - Find Days Heavy 1RM

    B)

    • 3x3 @Moderate E3MOM

    Row Intervals

    • 2x2000m *rest 2min Between *eka snadisti iisimpi ja tokassa enemmän vauhtia

    Core

    4 Rounds For Quality:

    • 30/30s Weighted Side Plank
    • 5-10 Ab Wheel Roll Out
    • 10 Strict T2B

  • Complete a Driathlon Workout

    4 Ergoa
    20min jokaista
    Bike - row - ski - run

  • CrossLifting Workout

    A)
    Snatch complex
    EMOM 10 mins
    1 Hang Power Snatch + 1 Power Snatch
    - pause for 2" in the receiving position of each rep
    - start at 60% of 1RM power snatch
    - add weight each min if form allows

    B)
    Partner workout (YG,IG)
    For time
    "Randy"
    30 bar facing burpee
    "Isabel"
    30 bar facing burpee
    "Randy"
    Timecap: 14 mins

    Randy = 75 Power Snatch @35/25kg
    Isabel = 30 Power Snatch @60/43kg

  • Stadikan Stallone 2026 karsinta: 2A Strength

    2 rep max thruster

  • Stadikan Stallone karsinta 2026: 2B Workout

    AMRAP18:
    16 cal 3row
    15 sycro box over burbee
    10 syncro devil’s press 1x15 kg
    15 TTB