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

  • 18.11.2025 Shoulder press & Sea Row Workout

    Alternate A1/A2

    A1. Strict press – 4 x 4 @ 82+% (2 RIR), rest 1:00 before A2

    A2. Seal row – 3 to 4 x 8 @ RPE 8 (2 RIR), rest 2:00 before A1

  • Fredag 8/12 2017 Workout

    A:Open 16.4"
    13min amrap:
    55 Deadlifts 100/70
    55 Wallballs
    55 Calorie Row
    55 HSPU
    Or
    13min amrap:
    11 Dead lift
    11 Wall balls
    11 cal row
    11 HSPU

  • Monday 2.5.22. Workout

    Active Recovery Session
    Full Body Warm Up Mobilty
    then

    3 rounds
    10 reverse snow angels
    10/10 external DB rotations
    10/10 bulgarian split squat (bodyweight)
    1000m light pace row
    after full round take some water and go for next round

    then

    3 rounds
    10 banded pass throughs
    3-4 wall walks
    10-20 scapula rolls on pull up bar (pyöritä eteen/taaksepäin)
    5+5m front rack duck walk with light kettlebell
    40/32 calories air bike
    after full round take some water and go for next round

    Relax for few minutes and do some deep breathing during streching or just sitting around.

  • ATPF #masu Workout

    ATPF WEEK 32 Day 3

    CONDITIONING
    For time:
    15-10-5-Ball Clean (ground to shoulder)

    30-20-10 TTB

    Target: sub 8min. TC: 12min

    Men: 50-80kg.
    Women 35-50kg.

    Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

    Tailoring Options:
    D-Ball/Sandbag→ Hang Power Clean

  • 25.10.22 Workout

    Accessory:

    2 rounds:
    12 landmine rotations with split jump
    20 side plank crunches, R
    20 side plank crunches, L

  • Fredag 1/12 2017 Workout

    A: E3M for 12min
    3x Back squats @ 85%
    D: 4 RFT:
    25 Calorie Row
    20 Wallballs
    15 C2B

  • 22.6.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 22.7.24 Strength

    SHOULDER PRESS

    6-6-4-4-2

    • sama idea kun etukyykyssä
    • lisää 1-2.5kg viime viikosta

  • BBC Weightlifting - Friday session Workout

    Warm-up:
    3x
    15/12 Calories row
    10 Banded pull-aparts
    10+10 Suitcase deadlifts
    8+8 Windmills

    A) Power clean & Jerk

    5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

    B) Deadlifts

    15 @ 45%
    12 @ 55%
    8 @ 66%
    6 @ 72%
    5x4 @75%

    C) Accessory:

    Banded strict CTB pull-ups, 5 x 12

    Diamond push-ups, 4 x 12

    3 x 15 Weighted back extension on GHD

    3x
    30 Russian twists
    20 Slow knee tucks

  • WOD, Metcon Workout

    Open 14.4 AMRAP 18'min (Modified for pairs)

    Complete as many rounds and repetitions as possible in pairs sharing the reps.

    Treenaaja ______________________________ Kuntoilija

    60 Cal row ______________________________ 50 Cal row
    50 T2B __________________________________ 40 K2E
    40 Wall-ball shots 20/14lbs _____________ 30 Wall-ball shots
    30 Cleans 61/43kg ______________________ 20 cleans, 45/30kg
    20 Bar muscle-ups ______________________ 20 C2B