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

  • Haaste 3.8.2020 Workout

    A. Back Squat
    5-5-5-5-5-5-5-5-5-5

    B. Renegade row + push up
    10-9-8-7-6-5-4-3-2-1

    C. Devils Press
    1-2-3-4-5-6-7-8-9-10

    from this straight to as many rounds as you can:

    A. Hanging leg raises 10
    B. Push Ups 10
    C. Tuck Jumps 10

  • 10.8.2026 3-4 rounds, Strength Workout

    3-4 Rounds

    1:00 Backwards sled drag
    10-15/side Poliquin step
    15-20 Calf raises
    15-20 Tibialis raises

    – The intent of this circuit is to keep your lower leg/knees happy and healthy
    – Use a light/moderate sled weight. You can either drag with a waist harness (ideal) or set up a pair of rings to pull the sled. If you don’t have a sled, you can do a band resisted (with a partner) backwards walk where the band is around your waist.

  • 14.2.2026 RestDay! Workout

    RestDay!

  • UPPER BODY STRENGTH Strength

    5 ROUNDS FOR QUALITY
    - 10x DB Bench Press
    - 10/10x Gorilla Row
    - 10-15x Lu Raise

    *Rest as needed

  • PTG TO 22.5.25 Workout

    LÄMMITTELY
    2 kierrosta, 45s./liike
    1. Varpailla polvien vienti lattiaan
    2. Istuen hyvää huomenta
    3. Cat-cow vk kanssa (focus: alaselkä)
    4. Jefferson curl
    5. Toispolviseisonnassa tuulimylly oik. & vas.
    6. Istuen käsien nosto sivukautta ylös

    Tasapaino/nilkan hallinta
    2 kierrosta - 30s./puoli
    1. Askellusasennossa etujalan pohjenousu
    2. Yhden jalan seisonta - pallon kierto
    3. Pudotus yhdelle jalalle

    VOIMA
    Supersarjana, 3 kierrosta
    8x takakyykky
    8x rengassoutu
    8x/puoli lankussa käden ojennus / sahaus

  • Viikko 7 Workout

    Syklin kolmas viikko. Kevennellään hiukan ens viikon aikana kokonaiskuormasta.

  • Pause Deadlift Strength

    E3.30M x 4
    4 Pause deadlift V.2 - 2s Pause below the knee

    RPE 8

  • 10.8.2026 Power Clean, Strength Strength

    Power clean

    2 x 3 @ 67-72%, go every 1:30
    3 x 2 @ 72-77%, go every 1:15
    2 x 1 @ 77-82%, go EMOM

    – Build up within the percentage range on each set
    – Drop the bar between each lift

  • L1 - 7.10 Workout

    A. AMRAP8
    5 hanging knee raise
    10 (5+5) KB gorilla row (2xKB)
    5 push up
    10 (5+5) KB lateral flexion

    B. EMOM8
    Work 30-40 sec, rest 20-30 sec
    1) DB bench press
    2) Bike
    3) Medball thruster
    4) Burpee to plate

    C. EMOM8
    Deadlift
    (2 rounds)
    1) 7 reps
    2) 6 reps
    3) 5 reps
    4) 4 reps

    Optional: add weights as reps descend.

    D. TEAM WOD
    As many calories as possible on rowers.
    Twist: E2MIN (at 2:00, 4:00 and 6:00) do 10 reps slam ball.

    Score: teams total calories

  • 4.8.2026 Workout warmip Workout

    2 Rounds
    8 Burpees
    30 Speed rope steps
    +
    Build to workout weight for DB snatches
    * Practise few short sets of DUs, wall walks, and burpee box jump overs
    +
    @ workout weight
    10/7 (cal) BikeErg
    8 DB snatches, alt
    6 Burpee box jump overs
    10/7 (cal) Row
    40 Double-unders
    2 Wall walks