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

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10+10 Db row
    10 Db bench
    15-30s hollow hold

  • 08.05.2025 Workout

    Deadlift

    A1) Build Up To Days Technical 5RM

    A2) 2x8 @80-85% from 5RM
    *rest 3min between sets

    Strength

    Alternate A&B For 4 Rounds:

    A) 10 DB Bench Press (2 RIR)
    rest 60s
    B) 8-10 Barbell Row (1-2 RIR)
    rest 2min

    Metcon

    EMOM 24
    1) 12 Cal Echo
    2) AMRAP: Power Clean & Jerk @45kg
    3) 6 Shuttle runs
    4) Rest

  • 5 rounds: 4 Deadlift / 4 Front Lunges Strength

    5 rounds:
    • 4 Deadlifts
    • 4 Front Lunges
    Start around 30% of 1RM Deadlift and Lunges. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
    Front lunge weights in the comments.

  • 24.07.2026 Workout

    Squats

    A) Back Squat

    • 5x4 @80%

    *rest 3min between sets

    B) Tempo Squat

    • 3x4 @72.5%

    *rest 3min between sets

    Mikkos Triangle Proge

    40min EMOM (50s On/10s Off)

    1: Row
    2: Ski
    3: Echo
    4: Rest

    *haastava mutta ylläpidettävä vauhinpaskoo. Pyri tähtäämään about samaan kalorimäärään rundista riippumatta

    Core

    3-4 Rounds:

    rest 30s

    rest 30s

    rest 2-3min

  • 23.7.2026 Clean Pull Strength

    Clean pull

    4 x 3 @ 95+%1RM clean, go every 2:30-3:00

  • Wod Workout

    Emomx12
    1) 10 raaka leuka
    2) 15 punnerrus

    5min rest

    Emomx12
    1) 8 raaka leuka
    2) 12 punnerrus

    5min rest

    Emomx12
    1) 6 raaka leuka
    2) 9 punnerrus

  • Emom 36 Workout

    1. Bike erg
    2. Squat clean
    3. Push jerk
    4. Ring row
    5. Box jump
    6. Mobility

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10+10 Db bench press
    10+10 Db row
    30+30m s.a farmer carry

  • Fitness Workout

    STRENGTH & SKILL
    Toes to bar

    3 Rounds for quality
    1 - 10-15 Seated pike compression
    2 - 5 Scap pull-up + 5-10" active hang
    3 - 4-6 Incline toes to rig
    4 - 10 Kipping swing

    WOD
    2 Sets
    3 Rounds
    12/9 Calories machine
    9 Inverted barbell row
    6 Hand release push-up
    - Rest 3:00 between the sets -

    Rx+: 15/12 Cal, 12 Inverted barbell row, 9 HRPU
    Time cap: 6 minutes/set

    ACCESSORY
    2-3 Sets
    10/10 Dumbbell Powell raise

  • Fitness Workout

    STRENGTH
    4 sets
    4-6 Tempo pike push-up (50X1)
    3-5 Assisted chin-up (5+ seconds negative)
    Rx+ options:
    Tempo box HSPU or strict 5-8 strict HSPU
    Regular chin-up (controlled descent)

    WOD
    For time
    20-16-12-8-4
    Anchored (weighted) sit-up
    Renegade row@2x15/10 kg
    Rx+:22,5/15 kg

    Time cap: 11 minutes

    ACCESSORY
    2-3 sets
    10-15 Single dumbbell curl
    10-15 Single dumbbell front raise