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

  • Rikun proge 210726 Workout

    10 rounds
    3 Power snatch @40kg
    3 Burpees over bar

  • Strict press #masu Strength

    Strict press
    8-6-4-2

    as long as possible, increase weight by 5kg after each round

  • PTG TI 13.1.2026 klo 10 Workout

    LÄMMITTELY
    1 kierros - 60s./liike
    1. Jefferson curl kp
    2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    3. Pull over venytyksellä (pallon päällä)
    4. Elephant walk

    ACCESSORY
    2 kierrosta - 60s./liike
    1. Yhden jalan pohjennousut kk oik. & vas.
    2. Yhden jalan sjmv rotaatiolla oik. & vas.
    3. Tuulimylly istuen oik. & vas.
    4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
    5. Istuen veto vk + työntö kp oik. & vas.

    VOIMA
    Sumomave - laskevat toistot (10 - 8 - 6)
    Lattiapunnerrus - laskevat toistot (10 - 8 - 6)

  • 16.3.2026 EMOM, Strength Workout

    EMOM 16 or 20 (0:40 work / 0:20 rest)

    1) Bar muscle ups
    2) Cross-over single or double-unders
    3) Handstand push-ups*
    4) Rest

    • You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.

    Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

    Movement options. You can also choose to drop a movement off if feeling very fatigued.

    Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
    Cross-overs → Double-unders → Single-unders
    HSPU → Standing HSPU variation of choice → Hand-release push-ups

  • Metcon Workout

    4min ON, 2min OFF *6 (3 rounds each)
    A) 800m bike
    10-20 HSPU
    max reps alt. Hang Power Clean & Jerk @15kg

    B) 600m ski
    15-20 Toes to bar
    Max reps burpees to target

  • Back Squat Strength

    3*10 , RIR 3

  • 4x btn push jerk+ push jerk Strength

    -rest as needed

  • 24.02.2025 (AM) Workout

    Snatch

    A) WU EMOM 5:

    B) Squat Snatch Waves
    3 Waves E2MOM X9:

    Set 1: 1.1.1 Snatch @70%
    Set 2: 1.1 @75%
    Set 3: 1 @80%

    Set 4: 1.1.1 @75%
    Set 5: 1.1 @80%
    Set 6: 1 @85%

    Set 7: 1.1.1 @80%
    Set 8: 1.1 @85%
    Set 9: 1 @90%

    Back Squat

    1: 5 Reps @75-80%
    2: 4 Reps @80-85%
    3: 3 Reps @85-90%
    4-5: 2 Reps @days heavy

    EMOM 12
    40s on/20s off:

    1) Echo Bike
    2) Burpee Box Jump Over
    3) Heavy DB Snatch @22.5kg/50lbs

    Accessories

    4 Rounds For Quality:

    • 15-20 Banded GHD Hip. ext.
    • 10/10 Barbell Front Foot elevated reverse lunge (Front rack)

  • 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

  • 5.1.2026 Paused Overhead Squat, Strength Strength

    Paused Overhead squat

    4 x 3 @ 60+%, go every 2:00

    3-sec pause @ bottom of each rep
    Focus on positional strength and balance