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

  • Omatoimitreeni Workout

    Warm up, 8min:
    :30 machine
    10 alt.spider stretch
    5 scap push up
    10 shoulder tap
    10 glute bridge

    1) e2:30 x5:
    8+8 one leg deadlift with db/kb
    6 ring row

    2) 12min:
    10 cal row
    12 kb swing
    10 cal bike erg
    12 kb goblet squat
    -rest :30sec-

  • Conditioning Workout

    Partner workout :
    You Go , I Go
    In 32 mins complete :
    63-45-27
    Single dumbell thruster @22,5/15kg
    Sit up
    Up - down box jump @60/50cm

    Remaining time :
    Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

  • Basic Workout

  • 11.1.2025 Workout

    1) Snatch

    A) WU
    E3MOM X5:

    B) E2MOM X9

    C) Snatch Pull
    - 4x2 @110-120%

    20MIN Amrap

    *eli kaikki muut liikkeet pysyy samana joka kiekka, mutta t2b toistot kasvaa kahella joka kierros.

    3) Optional ACCESSORY
    3-4 Rounds For Quality:

  • For time: Bar Muscle Ups / Deadlifts / Bar-Facing Burpees Workout

    For time:
    5-4-3-2-1 resp:
    • Bar Muscle Ups
    10-8-6-4-2 reps
    • Deadlifts 225/155#
    • Bar-Facing Burpees
    Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips. Goal: 8 min.

  • FUNCTIONAL Bodybuilding Workout

    A, Every 2:00 x 4 sets
    -Barbell Hip Thrust 12-10-8-6 (ascending weights)
    Then..
    -Barbell Hip Thrust Hold 4x 15-20 sec

    B, Superset x 3-4
    -DB Leg Extension x 12
    -Nordic Curls x5
    Then..
    -DB Leg Extension Hold 3x15-20 sec (heavy weights)

    C, 3 sets:
    -Seated Calf Raise with DB x20
    -Seated Tibialis Raise with DB x20

  • 100 Push Ups Workout

    100 push ups

  • 29.8.2025 3 rounds ( Strength ) Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12 Incline DB curls
    10-15 Inverted skull crushers
    8-12/side DB External rotations

  • Hybrid Workout

    400m juoksu
    30 boxiaskellusta
    400m juoksu
    Superman 3x20s
    400m juoksu
    40 ilmakyykkyä
    400m juoksu
    40 Sit-ups
    400m juoksu
    20m lunges
    400m juoksu
    3x8 Penkki ojentajat
    400m juoksu
    3x8 yhden käden db punnerrus
    400m juoksu
    Köpis 3x10-20s/puoli

  • AF #masu Workout

    AF WEEK 49, Day 2

    Finisher:
    For time with a Partner, “IGYG”

    60 Box over Jump
    60 Up&Down
    60 Burpee Box over Jump

    RPE 4 when working.
    Target: sub sub 9min.
    Hit this one hard! Small sets to keep you moving with fast pace.
    Forever alone version: get a friend or hit this with a rep scheme
    of 30+30+30