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

  • 24.6.2025 Workout 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 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • Back squat Strength

    Max kyykky

  • Back squat Strength

    Max 125kg

  • AF #masu Workout

    AF WEEK 48, Bonus workout, Engine

    CONDITIONING
    EMOM x20

    1) 10-15cal Bike
    2) 30-60 DU

    Overall RPE 3-4, go by feel.
    This engine workout starts to accumulate.
    Target: same rep scheme across.

  • Conditioning Workout

    3x9' AMRAP 2' rest
    200m shuttle run
    20 mountain climber
    20 no push up burpee
    20 KB USA swing @24/16kg

  • Main site Wednesday 251015 Workout

    For time

  • Squat/Press Workout

    Pullups:
    76543

    Started new Wendler rotation
    Squat
    3x5+
    47.5
    55
    62.5x5
    No sig foot pain

    35 kg press -- new PR

  • 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

  • Muscle & Power, CORE Workout

    3 rounds of:
    5+5 Side plank hip raises
    10 Hollow rocks
    10+10 DB side bends
    20 DB Russian twists
    10+10 DB snatches
    Rest

  • 17.3.2024 6 sets of Workout

    5 strict ring dips + 8 dumbbell push-ups

    Go every 3:00