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

  • 20 min Alkavalla min Workout

    20min alkavalla minuutilla

    5-8 cal laite + 3-6 yleisliike

    Valitse toistomäärä, jolla pystyt pitämään kierroksen alle 45s

  • Pause front squat Strength

    5 x 2 pause front squat
    - one second controlled pause at bottom
    - leave two reps in the tank
    - rest 3 min btw sets

  • Back squat (3/4) Strength

    E2:30 x4:
    7 back squat
    - RIR 1-2 viimeisellä sarjalla
    - kyykyt ok tehdä nousevilla painoilla

  • Day 24 Workout

    Rest & Recover

  • 24.8.2025 Weighted Pull-Ups ( Deload Cycle ) Workout

    Weighted Pull-Ups

    4 x 4 @ Every 2:30

  • Back Squat 3x6 Strength

    STRENGTH

    Back Squat 3x6, rest as needed

    RPE 4, (2-4 reps in the tank)

  • Deadlift Strength

    Deadlift
    2x3 @80%
    2x3 @85%
    1x3 @90%

  • Pause front squat Strength

    E3M x 4

    3 Front squat V.3-4

    Huom! 3s pysäytys aktiiviseen ala-asentoon. Sarjat voi tehdä ilman kenkiä.

  • Bench Summer prog 7 Strength

    Tempo Bench press
    5 x every 4 min
    3 reps
    75% of 3 RM

    4-3-X-2

    Goal & Intensity:
    -Improve body control and shoulder stability in the handstand and maximize muscle engagement in the bench press.
    -Train full-body tension and upper-body strength under control.
    -The handstand work challenges balance and shoulder strength.
    -Tempo bench (4 sec down, 3 sec pause, explode up, 2 sec reset) forces you to slow down and control every part of the lift.
    -Focus on maintaining tension and breathing steadily throughout each movement.
    RPE 7
    Area of Training:

    Builds pressing strength, shoulder control, and midline stability.
    Tempo training increases time under tension and improves movement quality, supporting long-term strength gains.

  • Double AMRAP 6 Workout

    AMRAP 6
    15/12 Calories
    8 DB Snatches 22,5/15kg
    4 Wall Walks

    Rest 3min

    AMRAP 6
    12 Thrusters 42,5/30kg
    8 Pullups
    4 Bar Facing Burpees