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

  • Muscle & Power, Special Workout

    Linchpin test 3
    3 Rounds for Time:
    21 Wall Ball Shots
    14 HSPU
    7 Deadlifts

  • 02.04.2025 Workout

    Deadlift

    20-10-10-10
    *Taas n.5kg korotus viime viikkosiin
    *Rest 3min between sets

    Engine

    10min Z2 Erg (päätä laite)
    Into,

    5 sets of:
    - 350m Row
    - 30 Wall balls // Alternative: 30 DB Snatch @35lbs
    - 20 Burpees lateral over the rower
    - 10 Double DB Box step overs 2x15kg // Alternative: 25 GHD
    -Rest 3 min between sets-
    *jos jalat super pipi nii tee alternative liikkeet. Saat kyl muutenki tehä

    Accessories

    A) 4x For Quality:

    B) 2-3x For Quality:

    • 20 Banded Hip Ext.
    • 15/15 Calf Raise

  • Conditioning Workout

    For time:

    3rnds
    20 wall ball
    15 KB sumo DL high pull @24/16
    10 pull up

    3' rest

    5 rnds
    30 DU /60SU
    20 medball clean
    10 ttb

    T.C.: 30'

    compare your score with 2024.03.18

  • 4.4.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 9.8.2025 Yoke Carry ( Strength ) Workout

    Yoke carry

    5 to 6 x 15m @ see notes, go every 2:00

    – Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
    – If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

  • Muscle & Power, CORE Workout

    3 rounds of:
    5+5 DB Snatches
    10+10 DB side bends
    5+5 KB snatches
    20 KB side to side swings
    Rest

  • 9.8.2025 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 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 25.7.2023 BasicWod Workout

    Strict Chin Ups

    6 x 4 Go Every 2:30

    Use band if needed or Weights

  • Tempo Bench Press Strength

    5x3 Tempo Bench Presses 33X1
    Sets 1-2: @60%
    Sets 3-4: @65%
    Set 5: @70%
    - Rest 2-3min btw sets

  • 12.11.2025 Workout

    Deadlift

    • 3 Reps @85%

    *rest 2min

    • 3 Reps @90%

    *rest 3min

    • Max Reps @75%

    Front Squat

    E3MOM X5:

    • 4 FS (1-2 RIR)

    Accessories

    A) 3x Superset

    • 45/45s Copenhagen Plank
    • 45-60s SB Bearhug Hold *rest 3min between rounds

    B) 3-4 Rounds For Quality:

    • 20-30m Backwards Sled Drag
    • 15/15 Calf Raise
    • 45-60s Spanish Squat Hold