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

  • 15.5.2024 Active Recovery Workout

    4 rounds @ steady pace
    3-minutes Echo bike
    2 Skin the cats
    1 e/side Turkish get-up

    3 rounds for quality
    50m KB overhead carry
    4 Seiza squat sits
    20 Banded pushdowns
    10 Alternating landmine cossacks

  • PTG TI 10.12. klo 11 Workout

    LÄMMITTELY
    Jalkapohjan/nilkan aktivoinnit ja liikkuvuus
    Rangan avaukset ja kierrot
    Core ja lantio aktivointi

    KIERTOHARJOITUS
    3 x 45s./20s.
    1. Jefferson curl
    2. Yhden jalan mave rotaatiolla oik.
    3. Yhden jalan mave rotaatiolla vas.
    4. Istuen tuulimylly työnnöllä vuorokäsin
    5. Vk kääntö oik.
    6. Vk kääntö vas.

  • 04.11.2025 Workout

    Deload Week

    Lifting

    A) Build Up to Days Technical Heavy (jätä varoja)

    B) Power Snatch E2MOM

    • 4-6x2 (DnG) @100% From Complex Weight

    Back Squat

    • 5x4 @70-75% (1s pause in bottom)

    *RIR 1-2
    *Rest 3min between sets

    Metcon

    18min AMRAP @70% Effort

    • 500m Ski
    • 10 Double DB Hang C&J (@35lbs)
    • 20 GHD
    • 30 DU

  • Asseccory work 2 Workout

    3 Rounds
    10 Turkish get up
    15 DB bench press
    20 GHD hamstrings

    Painot niin että voit mennä hyvällä tekniikalla UB

  • OnRamp, day 9 Workout

    Alternate full rounds with a partner:
    15 min AMRAP
    10/8 cal Row
    6 DB thrusters
    4 Burbee box overs

  • Mobility & core Workout

    shoulder & Th mobility

    superset, 5x
    3/3 half TGU
    5/5 plank pos. birddog

    triset, 4x

    5/5 clamshell
    8/8 one legged glute bridge
    3/3 cossack squat

    KB windmill 3x5/5

  • 5.10.2025 Deload week Workout

    HSPU & rope climb technique

    EMOM9
    1: 0:40 double kb front rack hold
    2: x reps HSPU
    3: 1-2 rope climb / rope lowers

  • 11.3.2024 PK Workout

    30 Minutes @ HR Zone. Any Machine

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Week 3

    Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 1 min for 10 mins, alternating between:
    Run, 200 m
    7 Ring Muscle-ups

    C,
    3 rounds for quality of:
    15 Banded Face Pulls
    Suitcase Carry, pick load, R 30m
    15 Banded Pull Aparts
    Suitcase Carry, pick load, L 30m
    10 Plate Front Raises, pick load
    10 L/10 R Crossbody Deadlifts, pick load

  • 24.6.2025 Workout warmup Workout

    1-2km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.