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

  • 25.7.2026 EOM 10-12 Workout

    EMOM 10-12 (0:40 work / 0:20 rest)

    1) Handstand push-ups*
    2) Single-leg squats, alternating

    Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

  • Functional Bodybuilding Workout

    Strength (push-pull - hypertrophy focus)

    A) 4 working sets

    Shoulder press
    12-10-8-6 reps
    - Moderate to heavy weights, but doable sets
    8-10 Supinated barbell bent over row
    - Use the same (moderate) weight each set

    B) 3 working sets

    16 alternating dumbbell bench press
    - Moderate/heavy
    - Hold non working arm at the top position
    10-12/side landmine upright row
    - Moderate/heavy loads

    C) 3 sets
    12-15 barbell rolling skull crushers
    12-15 barbell drag curls

  • 24.2.2024 PK Workout

    Run 40 minutes @ HR Zone 3-4

  • Strength - Back squat Strength

    Back squat 5x5

  • Mobility Workout

    Hip opener 3 position

    Mobility for Internal rotators of your shoulder:

  • Hamstring massage / Bottom of Squat + Hip opener Workout

    http://m.youtube.com/watch?v=icSJGpnA8As

    Bottom of the squat separating knees with your elbows

    3 position hip opener

  • 17.7 Wod Workout

    Gari ( u go/i go)

    40 pull-ups
    400m run (together)
    21 thrusters (95/65lbs)
    400m run
    21 thrusters
    400m run
    40 pull-ups
    Time cap 45min

  • 17.2.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Mobility Workout

    Open mobility

  • Couplet Workout

    For time:
    Run 800 meters
    10 rounds of the couplet:
    Pull-up, 10 reps
    Ring dip, 10 reps
    Run 800 meters