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 Saturday 250809 Workout

    Every 10 minutes for 30 minutes

    • 500-meter row
    • Max unbroken set of wall-ball shots

    Rest with the remaining time in the 10-minute interval.

    • ♀ 20-lb medicine ball to a 9-foot target
    • ♂ 30-lb medicine ball to a 10-foot target

  • 10 min emom Hspu Workout

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

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    12 BB deficit reversed lunge
    8+8 banded plank knee lift

    SET B | 3 rounds:
    8+8 1-Leg BB split stance deadlift
    20-30s starfish plank hold / per side

    EMOM12: 40s on / 20s off:
    1) box jump over
    2) KB swing to squat
    3) flutter kicks

  • Barbell Hour Workout

    Squat Endurance
    4 rounds, set every 1:30 (12 min total)
    1. 6 Back Squats
    2. 3 Front Squats

    Same weight for both movements

    Contrast Strength

    EMOM10
    1. 12 Step Back Lunges
    2. 5 High Box Jumps

  • PT Group TO 17.10. klo 17 Workout

    LÄMMITTELY
    Jalkapohjan ja -pöydän sekä nilkan huolto
    - Fasciapallolla jalkapohjan rullaus
    - Jalkapöydän venytys
    - Päkijä / kantapää nousut
    - Istuen vk kanssa nilkan pyörittelyt

    Lantion huolto, 60s./liike/puoli
    - Selin lonkan sisäkierto (blokki ja mini vk)
    - Lantionnosto pallo jalkojen välissä
    - Kylkilankku + simpukka avaus
    - Rullan kanssa "yj mave"

    Yläkropan huolto, 60s./liike/puoli
    - Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
    - Päinmakuulla olkapään kierrot
    - Seisten vk avaukset alhaalle - keskelle - ylös
    - Olkapään aukikierto pito 5s. - työntö ylös

    EMOM 12min
    Tankokompleksi
    5 x hang power clean
    5 x etukyykky
    5 x thruster

  • 3.5.2026 Strict Pull-Ups & Strict HSPU Workout

    Alternating BTW Pull-Ups & HSPU´S. 5 Rounds x Every 2:00

    5 Pull-Ups, add weight if possible
    5 Strict HSPU, you can use one plate & abmat if needed.

    Both Perform Unbroken Sets.

  • 3.5.2026 For time Workout

    For time :

    15 Push Press 60/42,5kg
    21 Toes To Bar
    12 Push Press 60/42,5kg
    15 Toes to Bar
    9 Push Press 60/42,5kg
    9 Toes To Bar

    Masters 45+
    50/35kg

    TC 7

  • 27.06.2025 Workout

    Push & Pull

    A) Strict Press

    A1: Build up to days heavy 2RM
    A2: 2x10 @75-80% from 2RM

    rest 2-3min between sets

    B) Strict Pull Up

    B1: Build up to days heavy 3RM
    B2: 2x Max reps @bodyweight

    rest 2-3min between sets

    Metcon

    8rds For Time:

    • 200m Run
    • 5 C&J @70kg

    Accessories

    A) 3-4x:

    • 10-15 Lu Raise (2x plate) rest 45s
    • 15-20 Ring Push Up rest 90s

    B) 3-4x:

    • 1 Long set of Banded Pull Up (vihree kumppari) rest 45s
    • 10-15 KB Front Raise rest 90s

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    20 passthrough
    10 inch worm with 1-3 pushups
    6+6 windmill with plate
    10 kips/pull-ups
    Accumulated 30sec handstand hold

    Neck warmup.

    Partner AMRAP 8x3min

    RX
    YGIG AMRAP 3
    - 1 BMu
    - 2 C2B
    - 3 pull-ups

    Rest 30sec

    AMRAP 3
    - 5 m Handstand walk
    - 3 HSPU

    Intermediate
    AMRAP 3
    - 1 C2B
    - 2 pull-ups
    - 3 T2B

    Rest 30sec

    AMRAP 3
    - 10 shoulder taps (rubberbands)
    - 3 Negative HSPU

    Beginner
    AMRAP 3
    - 2 pull-ups
    - 3 T2B
    - 10sec L-hang hold

    Rest 30sec

    AMRAP 3
    - 5m wheel barrel
    - 3 pike push-up

    Easy pace, concrete on quality.

  • Mobility & CORE Workout

    shoulder & Th mobility

    KB bent over figure 8-s 3x6/6

    kneeling pallof press w. arm raises 3x8/8

    hollow body rock + superman rock TABATA

    superset, 5x
    5/5m unilateral KB front rack march
    8/8 mountain climbers
    5/5 back lying windshield vipers