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

  • Main site Wednesday 250409 Strength

    For time

    ♀ 35-lb dumbbells
    ♂ 50-lb dumbbells

  • 29.4.2026 Deadlift ( BasicWod ) Strength

    Deadlift ( Without belt )

    6-4-2-6-4-2-6-4-2

    Go every 2:30

  • Swim Workout

    Warm-up: Easy swim for 200m
    A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
    Cool-down: Easy swim for 200m

  • Swim Workout

    Wu: Easy swim for 200m
    A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
    Cool-down: Easy swim for 200m

  • PTG TO 6.3. klo 17 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    - Pikkukarhu + ristikkäisten raajojen ojennus ja kierto
    - Pikkukarhu - rapu + rapunosto
    - AKK kosketus ristikkäiseen jalkaan - lankku ja käden kurotus eteen
    - 90/90 jalan nosto takaa eteen suoraksi - nousu toispolviseisontaan
    - Yhden jalan lantionnosto + suoran jalan kierrot sivulta sivulle

    VOIMA
    3 x 6/jalka bulgarialainen askelkyykky

    METCON
    EMOM 15min
    15 etuheilautus
    30s. soutu/hiihto
    15 wall ball
    20 vuorikiipeilijä
    lepo

  • Muscle & Power, AV2 Strength

    Sumo deadlift 8-6-4-4 reps

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength /push-pull/
    Week2

    5 supersets
    6-8 Barbell strict press@mod.
    6-8 (feet elevated) Ring row

    — try to increase loads slightly from previous week

    b ) Accessory strength /back-arms/

    3 sets
    8-10 DB pull over on bench@mod-heavy
    10-12 Banded lat pull down

    3 sets
    8-10 Back supported DB biceps curl@light-mod.
    10-12 DB bent over triceps extension
    @light

    c ) ‘Pump sesh’

    For time
    In Teams of 2 (You go I go style)
    80 Partner anchored Sit up
    40 Crush grip floor press@mod-heavy
    20 (Partner assisted) Chin up

  • 5.9.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • 10 min emom Hspu Workout

    10 min emom: 5 - 10 hspu (quality work)

  • Pyramidi 10-4-4-10-10-4-4-10 Workout

    10 t2b/ GHD
    8 snatch
    6 mb 30 kg/50 kg clean over shoulder
    4 hspu
    2 min break
    4 hspu
    6 mb 30 kg/50 clean over shoulder
    8 snatch
    10 t2b/ GHD
    2 mun break
    10 t2b/ GHD

    8 rounds