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

    a ) Main strength /Pulling progression/
    Week3

    5 sets
    RX: 8-10 Upscaled banded chinp up
    SC: 3-5 (weighted) Negative chin up

    b ) Accessory strength (arms)

    3 sets
    10 KB horn grip biceps curl@moderate
    15 Bench/Box triceps dip

    3 sets
    20-30” double DB gun hold@moderate
    10-10 DB horse kick@light

    c ) ‘Pump sesh’

    8’ Amrap w/ a Partner
    P1: Max distance pinch grip plate carry
    P2: Max plate GTOH
    — switch anytime
    — RX loads: 15/10kg and 20/15kg
    — SC loads: 10/5kg and 15/10kg

  • Crosstraining - Lauantai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Erg
    3 Vauhtipunnerrusta
    4-6 Leuanvetoa
    5/5 1-Käden arnold press pienellä paussilla ylhäällä
    5+5 Sivulankkurutistusta coepenhagen -pidossa

    KUNTOHARJOITUS

    20:00 minuuttia:
    3 Vauhtipunnerrusta (raskas)
    6-10 Leuanvetoa
    8/8 1-Käden arnold press pienellä paussilla ylhäällä
    10+10 Sivulankkurutistusta coepenhagen -pidossa

    :30s-60s lepo liikkeiden välillä.

    Finisher:
    3 Kierrosta,
    :45s 1-Käden overhead pito käsipainolla, oikea
    :15s lepo
    :45s 1-Käden overhead pito käsipainolla, vasen
    :15s Lepo
    :45s Meritähtirutistukset
    :15s lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää erityisesti ylävartalon voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 2-3 toistoa.

  • Rinnalleveto Strength

    Rinnalleveto kyykkyyn kakkosia

  • 16.6.2025 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Front Squat 3-3-3+ Strength

    Week 2 of 8 of this cycle.
    Front Squat
    • 3 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 3+ reps at 80% of 1RM

  • Selän vetreytys😄 Workout

    Back squat/ front squat

    BS 80 squats
    Light to moderate ( 25-65 kg)

    FS 40 squats
    Semi light to moderate ( 35-55 kg)

  • Basic WOD: Accessories Workout

    TABATA miniband sideplank clamshell alt sides
    TABATA 8x 20s miniband glute bringe/ 10s hold
    TABATA dual/single leg lowers & hollow hold

  • 8.9.2025 5 rounds ( Strength ) Workout

    5 Rounds for total reps

    Set of Bar muscle-ups
    1000m Bike Erg

    Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

  • Deadlift 10-8-6-4-2 Strength

    10-8-6-4-2 reps:
    • Deadlift
    Start with 50% 1RM and increase weight after each round to finish as heavy as possible.

  • 5.8.2026 With Partner, deload cycle ( EasyWod ) Workout

    AMRAP 14 Split as you like

    50 KBS 24/16kg
    50 Calories Row
    50 Wallball Shots
    50 Calories Bike