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

  • Hip thruster 5x5 Strength

    Hip thrusters 5x5

  • PT Group TI 4.6. klo 10 Workout

    LÄMMITTELY
    60s./liike
    - AKK - lankku - punnerrus
    - Pikkukarhussa vastakkaisten raajojen kosketus
    - Pöytänosto
    - Kyykky käsien nostolla
    - Askellusasennossa kepin kanssa ylävartalon kierrot
    - Ylivienti kepillä
    - Kuminauhalla pienet ympyrät
    - Seinällä työnnöt ja loitonnukset vk
    - Pystypunnerrus istuen 3s. pysäytyksellä

    TEKNIIKKA
    3 x 8 valakyykky

    CIRCUIT
    2-3 x 25s./15s.
    1. Punnerrus vk (räjähtävä)
    2. Landmine kyykky + työntö kierrolla oik.
    3. Landmine kyykky + työntö kierrolla vas.
    4. Yhden jalan rdl + lp työntö suorille käsille ja jalan nosto boksille oik.
    5. Yhden jalan rdl + lp työntö suorille käsille ja jalan nosto boksille vas.
    6. Raajojen ojennus päinmakuulla

  • 050425 Workout

    3 sets:

    8 dbl db lunges
    8 dbl db romanian deadlift
    8 single db goblet squat

    Rest as needed btw sets.

  • 16.5.2025 Workout warmup Workout

    Warm-up

    1:30/1:00/0:30 of each @ increasing pace
    1) Air bike
    2) Row
    +
    2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ribs locked down
    3 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Handstand shrugs
    0:20 Wall facing flutters
    +
    Ring muscle-up prep – 1 or 2 rounds
    3-5 Back support slide throughs
    3 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a v-up snap
    +
    Build to workout weight for SB squats and DB devils presses
    * Practice few sets of other movements as you build up
    +
    @ workout weight
    4 SB squats
    3 Ring muscle-ups
    10 GHD sit-ups
    4 Single arm DB Devil’s presses, alt
    1 Rope climb
    1 HSW 7,62m

  • 26.6.2025 Strides Workout

    Strides

    6-8 x 200m @ mile pace*
    – Walk back slowly for recovery –

    • RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

  • WOD 11/06/25 Workout

  • Full body Workout

    A: Push ups 4x20
    B: SA kb rows 2xMax
    C: SA DB Shoulder flys 2x12
    D: Kb skull cruschers 1xMax

  • 26.6.2025 Jerk Balance ( Strength ) Strength

    Jerk balance

    3 to 4 x 5 @ RPE 7-8 (2-3 RIR), go every 2:00-3:00

  • Snatch 11x1 Strength

    Squat snatch 11x1

  • 15.5.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top