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

  • Endurance WOD Workout

    6 min on, 1 min off for 6 rounds:

    A. 800 m run or ski for calories

    B. 10 wall balls 9/6 kg
    5 pull ups
    20 double unders

    C. 15/12 cal bike
    10 barbell SDLHP 30/20 kg
    8 box jump overs (24/20”)

    Rotate stations for total 2 rounds per each

  • Shoulder Press week 2/16 Strength

    Week 2/16: Inverted Juggernaut Method
    Shoulder Press
    - 1 set of 5 reps at 55% NT1RM
    - 1 set of 5 reps at 62,5% NT1RM
    - 7 sets of 3 reps at 67,5% NT1RM
    - 1 set of 3+ reps at 67,5% NT1RM (not to failure)

  • Pause overhead squat Strength

    Pause overhead squat 5 X 3

  • 3 x 6 yhden jalan rdl sisäkierrolla Strength

    lepo 60.90s.

  • 1.11.2025 RMU Drills Workout

    Ring Muscle-up Drills / Capacity

    2 to 3 rounds of:

    5 Back support slide throughs
    3 Single leg transition drill
    5 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 straddle v-up snap (or Straight leg v-up snap)

  • Back attack Strength

    A: Banded jumps 8x3
    B: Power clean 5x3
    C: Strict pull ups 3x10, sista setet amrap
    D: SA Seated rows 3set
    E: SA lat pull downs 3set
    F: Z-bar preacher curls 2set
    G: Cable extended biceps curls 2set

  • PTG PE 31.10.2025 klo 10 Workout

    LÄMMITTELY
    Mittarimato + varvaskosketus
    Kasakkakyykky kierrolla
    Lapapunnerrus + käden avaus
    Kylkimakuulla rintarangan kierto vk
    Yhden käden ylivienti päinmakuulla

    Rullan kanssa selän ojennus seinällä
    Jalan nosto rullan yli
    Seinäkyykky

    VOIMA
    1. Yhden jalan rdl sisäkierrolla 3 x 6/puoli
    Lepo 60-90s.
    2. Lattiapunnerrus 3 x 8
    Lepo 60-90s.

    CIRCUIT
    3 x 45s./20s.
    1. Selän ojennus vk veto
    2. Halonhakkaaja kp/kk
    3. Pallon kanssa reiden koukistus
    4. Istumaannousu lp kanssa

  • PRVN 16.7 strength Strength

    Bench press
    1x10 @ 60% 1RM
    1x10 @ 70% 1RM
    1x5 @ 75% 1RM
    1x5 @ 80% 1RM

  • Bench press Strength

    3-3-3

  • 3 x 8 lattiapunnerrus kplla Strength

    lepo 60-90s.