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

  • FUNCTIONAL BODYBUILDING Workout

    Strength:

    A,
    Bulgarian Split Squat 4 x 6 reps /leg @mod-heavy

    B, 3 Sets:
    VMO Squat x 10 @light-mod
    KB Windmills x 6/6 @light-mod

    Accessory:
    3 sets:
    Single Leg Banded Hip Adduction x10-12
    Single Leg Banded Hip Abduction x10-12

    D,
    Partner Workout (YGIG)
    In 12 mins:
    2 Rounds:
    40 cal Bike
    40 Box Jump
    40 Goblet Squat
    Remaining Time Max Cal Bike..

  • Kettlebell Workout

    A)
    5 rounds - 2’ rest between
    5 dead clean + thruster @heavy

    B)
    EMOM 16’
    1: 3 clean and press @as heavy as your press allows
    2: 5/5 single arm row
    3: 5 double KB front squat
    4: 12 Russian swing  

  • Deadlift 8-6-4 Strength

    Deadlift 8-6-4 reps

  • DB shoulder press 12-12-8 Strength

    DB shoulder press 12-12-8, simultaneously.

  • Back Squat • 20 reps Strength

    Week 1: 20-rep Squat Challenge
    For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
    Back Squat
    • 20 reps

  • "Lauantai-illan huumaa" Well Gym Games 2024 Strength

    "Lauantai-illan huumaa" Well Gym Games 2024 Laji 4

    Complex-Ladder:

    Laji 4: Rinnalleveto maasta - Rinnalleveto riipusta -ladder
    Tiebreak max reps DL

    Painot:

    Avoin naiset 30-35-40-45-50-55-60-65-70kg
    Avoin miehet 43-50-57,5-65-70-80-85-93-100kg
    Masters 40-49 naiset 25-30-35-40-45-50-55-60-65kg
    Masters 40-49 miehet 35-43-50-57,5-65-70-80-85-93kg
    Masters 50+ naiset 20-25-30-35-40-45-50-55-60kg
    Masters 50+ miehet 30-35-43-50-57,5-65-70-80-85kg
    Teinit naiset (2007-2008) 25-30-35-40-45-50-55-60-65kg
    Teinit miehet (2007-2008) 35-43-50-57,5-65-70-80-85-93kg
    Teinit naiset (2009-2010) 20-25-30-35-40-45-50-55-60kg
    Teinit miehet (2009-) 30-35-43-50-57,5-65-70-80-85kg
    Teinit naiset (2011-) 15-20-25-30-35-40-45-50-55kg

  • 5.4.2025 Unknown Workout

    ...on whiteboard

  • High hang clean + split jerk 3x3+2 Strength

    High hang clean + jerk 3x3+2

  • Strength 29-08-2021 Workout

    Superset
    3 sets!
    1 1/4 Front Foot Elevated Split Squat x 6-8 each
    Rest 60s.
    Single Arm Band Assisted Chin up x 2-4 each. Start on the weaker side. Rest 60s

    • Scale Chin-Up: 4-6 Strict Chin-ups or Partner Assisted or Ring Assisted Chin-ups

  • WOD, METCON Workout

    "Jumping Annie" 12'min Tc

    Treenaaja

    10-20-30-40-50 double-unders
    10-20-30-40-50 abmat sit-ups
    1-2-3-4-5 Barbell back rack squat jumps 20/15kg

    Kuntoilija

    100-80-60-40-20 Single-unders
    30-25-20-15-10 abmat sit-ups
    1-2-3-4-5 Squat jumps 20/15/10kg