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

  • PTG TI 9.12.2025 klo 10 Workout

    LÄMMITTELY
    2 kierrosta - 60s./liike
    - cat - cow
    - Toispolviseisonnassa lantion avaus
    - Päinmakuulla rintakehän kierto

    2 kierrosta - 30s./15s.
    1. Seinäkyykky pallon kanssa
    2. LLA - punnerrus
    3. Lantionnosto vk polven avauksella
    4. Sivulankussa käden kierto oik.
    5. Sivulankussa käden kierto vas.

    VOIMA
    Liikepari 1
    3 x 8 takakyykky
    30-40s. seinäistunta

    Liikepari 2
    3 x 8 pallon kanssa perhosvatsat
    30-40s. lankku

    Liikepari 3
    3 x 8 rengassoutu / jaloilla avustettu leuanveto renkailla
    20-30s. pito rengassoudun / leuanvedon yläasennossa

  • 3 x 8 takakyykky Strength

    Liikeparina seinäistunta 30-40s.

  • 9.12.2025 Front squat, building heavy Strength

    3-3-3-2-2-1

    Go every 3:00

  • Back squat box 3x2 Strength

    Back squat box 3x2

  • WOD Workout

    10'EMOM
    1: 2 slow eccentric pull up (optional: extra weight)
    2: 10 push up

  • Strength Workout

    side plank banded rows 3x8/8

    deadlift 3x3 @ rpe 9

  • 6 rounds for time: Clean / STOH / Pull-ups Workout

    6 rounds for time:
    • 5 Hang Power Cleans 135/95#
    • 5 Shoulder-to-Overhead 135/95#
    • 5 Strict Pull-ups
    Goal: 6 min.

  • 8.12.2025 Workout warmup Workout

    2 rounds
    4 Inchworms
    6 Scapula push-ups
    8 Push ups
    +
    2 rounds
    35 Speed rope skips
    8 Table top pulses
    8 Scapular wall slides
    4 Pike compression slides
    8 Slow tempo plate squats*
    * Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
    +
    Build to workout weight for DB Devils presses
    * Practice few shorts sets of double-unders, wall balls and toes-to-bars between weights
    +
    @ workout weight
    10/7 (cal) Air bike
    4 DB Devils presses
    30 Double-unders
    100m Run
    12 Wall balls
    6 Toes-to-bars

  • AF #masu Strength

    AF WEEK 50, Day 1

    STRENGTH
    5x5 Bench Press.

    Rest as needed between sets.

    Target: find a technical heavy 5 RM of the day.

  • AF #masu Workout

    AF WEEK 49, Day 2

    STRENGTH
    E2MOM for 3 rounds:

    1) 5 Weighted Pull-Up
    2) 5 Bench Press
    3) 8+8 Bulgarian Squat

    RIR 1-2. Make sure the first round is a working set→ enough
    warm-up sets to ensure correct working load.