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

  • 5.2.2026 3 rounds, Strength Workout

    3 Rounds @ 2 RIR

    0:20-0:30/side Suitcase carry
    10-15 GHD hip extensions
    0:20-0:30/side Copenhagen plank

  • WOD 29/07/25 Workout

  • BOOTYCAMP Workout

    SET A I 4 rounds
    6+6 DKB fr bulgarian split squat
    10 medball hamstring curl

    SET B I 3 rounds
    6-8 BB romanian deadlift
    10-15 KB side bent
    8+8 half kneeling banded rotation

    9 x 30s on / 10s off:
    1) leg lift + reach
    2) heel taps
    3) inchworm plank hold

  • AF 2026 #masu Workout

    AF WEEK 14, Day 1

    CONDITIONING:
    Tabata 8 rounds:

    RKBS

    Target: go heavy with the KB!

  • HYROX Workout

    Complete for time - YGIG

    500m run together
    1000 m Ski
    100 x Burpee to plate
    100 cal echo bike
    100 x DB snatches
    500m run
    1000 m Row
    100 x Wallballs
    100 x KB swings (RU)
    100 x Sit-ups

  • 5.2.2026 Warmup, Strength Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Strength Workout

    push up pos. one arm W raise and press to OH 3x6/6

    KB armbar 3x5/5

    BB press 3x2 @ rpe 8

  • 30.5.2026 Movement Prep. ( Strength ) Workout

    Movement specific prep, choose any 1-3 based on your needs

    2 Rounds
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    3 Back support slide throughs
    3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    5/side Elevated Ankle Lunge
    +
    2 Rounds
    0:10-0:20 Ring support hold (thumbs out)
    5 Scapular pull-ups (hold at top for 2-sec)
    0:10-0:20 Bottom of ring dip hold
    5/side Cossack squat
    10 Tactical Ankle Rocks, alternating
    5 Russian dips
    +
    Toes-to-bar drills
    Kipping Toes-to-Bar complex – 2 to 3 sets
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    Rest 30-seconds b/t sets (set = all 3 movements)
    +
    5-10 Progressive toes-to-bar swings with straight legs*
    * Each swing gets higher and higher

  • Strenght Bootcamp Strength

    6 x e90s:
    5 back squat @ 60-70% / 1 rm

    6 x e75s: @ RIR 2-3
    1) 8-10 bb bent over row
    2) 8-10 DDB bench press

    5 x 1min on / 1min off:
    14/10 cal row
    Rest of time:
    Max reps wallball

    RPE 4.5

    -> skaalaus: 12/9 or 10/8 cal row
    -> vähintään 20s pitää jäädä wallball

  • 24.8.2025 WodLiiga klo 15:00 Workout

    WodLiiga