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

  • 12.9.2025 SHOULDER PRESS Strength

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

    5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

  • 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

  • 5.9.2025 SHOULDER PRESS Strength

    *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

  • 22.8.2025 SHOULDER PRESS Workout

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

    3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sp-%, rest btw sets 2-3min

  • Perusvoima & muisti Workout

    Back squat @. 65-70% 4 x 8
    Front squat @ 60-65% 3 x 6
    Tempo goblet squat ( 3132) 3 x 10
    90/90 hip stretch + ankle mobility drill

  • ENDURANCE 17/06/25 Workout

  • WOD Workout

    4x2' on 1' off
    12 wall ball
    12 abmat sit up
    12 steps walking lunges
    Continue where you finished last interval

    Target: 6+ rnds

  • Conditioning Workout

    Partner wod
    Amrap 10 mins
    Partner A : 15/12 cal row
    Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up
    Change when both completed the task!

    3 mins rest

    Amrap 10 mins
    Partner A : 15/12 cal row
    Partner B : 12 box jump + squat on top
    Change when both completed the task!

    3 mins rest

    Amrap 10 mins
    Partner A: 15/12 cal row
    Partner B: 12 T2b

  • PTG TI 17.6.25 klo 11 Workout

    LÄMMITTELY
    2 kierrosta - 45sn/liike
    1. Roikkuminen + lapavedot
    2. Askelkyykky ylävartalon kierrolla
    3. Käsien lähennys vk
    4. Kyykky lp kanssa + kierto pään ympäri

    1 kierros - 45s./liike
    1. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
    2. Päinmakuulla olkapään kierrot
    3. Selinmakuulla pull over (focus selkä pitkänä)

    VOIMA
    3 x 8 penkkipunnerrus tangolla parin kanssa

    AMRAP 12min
    6-8/jalka lähentäjä kylkimakuulla
    6-8/puoli pallof press
    6-8/jalka simpukka seinällä
    10 käänteinen vatsarutistus (jalkojen laskulla)

  • MamaWod Workout

    12 min, with one dumbbell:

    10 narrow stance goblet squat
    5/5 push press
    5/5 single arm+leg oh sit-up