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

  • 31.03.2025 (AM) Workout

    Squat Clean

    A) WU 3-4x For Quality:

    • 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
    • 3 DB Squat Jump

    B) Primer

    1) E2MOM X6:

    • 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

    2) E2MOM X6

    • Squat Clean + Hang Squat Clean *From moderate to heavyish

    3) EMOM Until days heavy technical

    Clean Pull

    • 3x3 @110-120% *rest 2-3min between

    Metcon Lifting

    6x 2min on/2min off:
    Alternating A&B

    A) 18 Cal Echo Bike +
    AMRAP: C&J @42.5kg

    B) 20 Cal Row +
    AMRAP: Burpee Over Bar

    Accessories

    A) EMOM 12:

    1) 45s KB Fr Hold (Heavyish)
    2) 10-15 Heavy KB Swing
    3) 30/30s KB Suitcase Hold
    4) Rest

  • 16.11.2023 EasyWod Workout

    8 Rounds x Every 1:30

    3 Strict Chin-Ups ( Use Band or Weighted )

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 press + 5 push press + 5 push jerk
    3) machine
    4) 5-10 box jump + 5-10 banded pull apart

  • OPTIONAL ACCESSORY Workout

    10-15min easy pace cooldown bike or run / nose breathing only

  • 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)

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 clean pull + 5 hang clean + 5 power clean
    3) machine
    4) 3-5 strict pull up + 5-10 push up

  • EASY: Run like the wind Workout

    E4MOM x6:
    a) 200-400m run
    b) 1-2 rope climb / 2-4 lying to standing / 30-45s ankle lock training
    8-12 (elevated) push up
    10-15 air squat

    Tavoitetyöaika 1:30-1:45, TC: 2min / intervalli

    Skaalaus
    - Köydet pitäisi tulla 30-45s, skaalaa korkeutta niin, että pääset hallitusti alas.
    - Punnerruksiin sellainen variaatio, että pystyt tekemään ne alkuun parissa osassa. Loppua kohti saa pilkkoutua useampaan settiin.

  • PT Group TI 13.8. klo 10 Workout

    LÄMMITTELY
    - Cat - cow
    - LLA - liskokierto
    - AKK jalan yliviennillä - pakaravenytys
    - Lapojen lähennys 3 eri suuntaa
    - Toispolviseisonnassa käden työntö eteen ja avaus taakse
    - Seinäkyykky
    - Avaus + kierto toispolviseisonnassa
    - Lonkan kierrot toispolviseisonnassa

    CIRCUIT
    3 x 45s./20s.
    1. Etuheilautus
    2. Lankussa soutu kp
    3. Punnerrus kädet kp
    4. Sivulankku + simpukka avaus O+V
    5. Sumomave kk

  • Main site Tuesday 250715 Workout

    For time

    • 800-meter run
    • 15 chest-to-bar pull-ups
    • 30 shoulder-to-overheads
    • 800-meter run
    • 30 chest-to-bar pull-ups
    • 15 shoulder-to-overheads

    ♀ 105-lb barbell
    ♂ 155-lb barbell

  • Front squat 13 x 1 Strength

    Front squat otm 10

    Front sqaut 3 x 1 same weight, heavy