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

  • Medium Strength

    A: Seated hamstring curls 3x10
    B: Leg press 1xMax
    C: Bench press 3x5
    D: Lat pull downs Supinated 3set
    E: Dips 2set
    F: Preacher Z curl 2set

  • 30min row Workout

    Row 30min

  • 22.6.2025 Back squat Strength

    10-10-8-5-5-5

    Go every 3:00

  • Fitness Workout

    STRENGTH

    5 sets (1 set every 2:00)
    6 Tempo deadlift (3 seconds eccentric)
    - "Touch and go” reps
    - Same weight across

    WOD

    400m Run
    30 Wall ball (6/4 kg)
    5 Laying to standing rope climb
    -Rest 3 minutes-
    5 Laying to standing rope climb
    30 Wall ball (6/4 kg)
    400m run

    Rx+:
    400m Run
    40 Wall ball (9/6 kg)
    5 Rope climb
    -Rest 3 minutes-
    5 Rope climb
    40 Wall ball (9/6 kg)
    400m Run

    Time cap: 15 minutes

    COOL DOWN

    Foam rolling 1-1 minutes each:
    Hamstrings
    Quads
    Glutes

  • Fitness Workout

    STRENGTH

    Alternate 1, 2 and 3 every 1:30 for a total of 3 rounds
    1: 8-10 Incline push-up (3 seconds eccentric)
    2: 5-7 Feet assisted ring strict pull-up (3 seconds eccentric)
    3: 20-30 Seconds tuck hold on boxes

    Rx/Rx+:
    1: 10-15 Regular/ring/deficit push-up (tempo)
    2: 5-7 Ring strict pull-up
    3: 15-30) Seconds L-sit hold

    WOD

    4 rounds for time
    18/15 Calories on machine
    15 Plate ground to overhead (15/10 kg)
    12 Plate Thruster (15/10 kg)

    Rx+: 21/18 Calories, @20/15 kg

    Time cap: 10 minutes

    ACCESSORY

    3 sets
    12 Reverse fly (light plate/dumbbell)

  • Fitness Workout

    WOD

    E2MOM for 30 minutes (5 rounds)
    Min 1-2: 8x10m Shuttle run + 4-6 Dumbbell burpee (2x15/10 kg)
    Min 3-4: 50-75 Single under + 8-10 Wall ball (6/4 kg)
    Min 5-6: 20/16 Calories machine

    Rx+ options (Choose one or more)

    Min 1-2: 10x10m Shuttle run + 6-8 Dumbbell burpee (2x22,5/15 kg)
    Min 3-4: 50 Double under + 12-15 Wall ball (9/6 kg)
    Min 5-6: 25/20 Calories machine

    Goal: 30-40 seconds rest each 2 minute block.

    ACCESSORY

    3 sets
    20-30 Seconds glute bridge walkout
    15-20 Tibia raise

  • Tempo clean & jerk Workout

    E2mom x 6:
    - 1 squat clean ( 2s above knees)
    - 1 jerk drive
    - 1 split jerk

  • For time. Juoksuu Workout

    3 rounds for time:
    - 10 front squats 80kg
    - 20 c2b
    - 400m run

  • LVI-jumppa 110924 Workout

    30 min omaan tahtiin
    10 kyykkyä jalat yhdessä korokkeelta
    8 + 8 seated push press
    8 + 8 split stance RDL
    8 + 8 kulmasoutua
    8-12 T2B
    60s laite

  • Conditioning Workout

    AMRAP 35 mins
    16/16 Alt. Double Dumbell reverse lunges @22,5/15kg (YGIGO)
    32 cal row (YGIGO)
    48 Double under each
    200-400-600-800-1000m… run
    (Run together)