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

  • "Dumbbell Parade" Workout

    AMRAP 10:
    3 Hang Cleans L+R
    3 Upright Row L+R
    3 STOH L+R
    M: 20kg
    W: 15kg

  • MamaWod Workout

    :40sec. On/ :20sec. Off x 4 rounds:

    1: machine
    2: alt. Devils press
    3: s-arm kb front rack reverse lunge (:20/:20)
    4: machine
    5: 8 push ups + max mountain climbers
    6: 8 ring row + max down ups
    7: machine
    8: rest

  • 25.06.2025 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

    10rds For Time:

    • 10 T2B
    • 5 STOH @55kg (barbell from ground)

    Accessories

    A) 3-4x:

    • 10-15 Lu Raise (2x plate) rest 45s
    • 10-15 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

  • 12.8.2024 SNATCH PUSH PRESS Strength

    2@90%, sn-%, rest btw sets 2min

  • OPTIONAL ACCESSORY Workout

    E5MOM x 2-3

    3+3 turkish get up
    30s hollow hold
    * remaining time easy machine of your choice

  • 12.8.2024 SNATCH PUSH PRESS Strength

    2x4@50%, 4@60%, 2x4@70%, 3x4@80%, sn-%, rest btw sets 2min

  • Main site Friday 240719 Workout

    For time

    • Swim 100 meters
    • Rest 1 minute

    Intermediate option
    7 rounds for time of
    - Swim 100 meters
    - Rest 2 minutes

    Beginner option
    7 rounds for time of
    - Swim 50 meters
    - Rest 2 minutes

  • PT Group TI 28.5. klo 11 Workout

    LÄMMITTELY

    2 kierrosta
    10 toistoa/puoli
    1. Lonkan stabilointi + toisen puolen voitelu
    2. Lähentäjä seisten vk
    3. Lantionnosto + käsien painallus
    4. Simpukka

    1 kierros
    1. Lonkan koukistajan + takareiden venytys boksilla
    2. Lonkan sisäkierto
    3. Lähentäjän venytys kierrolla
    4. Liskovenytys

    VOIMA
    3 x 8 sumo mave

    AMRAP 8min
    10 selän ojennus
    10 nelinkontin raajojen ojennus + kosketus vastakkaiseen
    10 (5+5) lastausliike
    10 etuheilautus

  • WOD 21/12/24 Workout

  • 6.6.2024 "Murph" ( Optional ) Workout

    For time :

    1 Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1 Mile Run

    No Time Cap

    Wear a Weight Vest (20/14 lb )