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

  • Main site Wednesday 250312 Workout

    For time

    • 30 calories on the Echo bike

    • 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

    • 20 calories on the Echo bike

    • 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

    • 10 calories on the Echo bike

    • 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

  • STRENGTH Workout

    EMOM x 12

    1) 5-10 strict pull up
    2) 6 push press
    3) rest

  • Conditioning Workout

    EMOM 35mins
    1. Min : 12 Alt. Kb dead snatch @24/16kg
    2. Min : 12 lateral Kb box step over @50cm
    3. Min : 12 KB dead bug/side
    4. Min : max rep strict burpee Pull up / max rep strict burpee to target
    5. Min: REST

  • Main site Tuesday 250729 Strength

    Deadlift 5-5-3-3-3-1-1-1-1 reps

    • Look back at previous heavy deadlift efforts to help navigate today’s loading
    • Experienced athletes should build in load and plan to go as heavy as possible across all sets
    • Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
    • Reduce the loading of the barbell as needed to maintain consistently sound mechanics
    • Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
    • Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
    • In case of injury or limitation, consider performing good mornings or GHD hip extensions
    • Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins

  • Painonnosto vk 11 Takakyykky Strength

    Takakyykky kolmen sekunnin stopilla pohjassa yksi toisto + takakyykky yksi toisto
    Rakenna kahdeksan setin aikana kovaan 1+1.

  • ouigiug Workout

    pihoihoih

  • WOD: For time Workout

    For Time:

    Buy in: 100 DU / 200 SU

    Then 3 rounds:
    10 double db/kb STOH
    10 double db/kb front rack squat
    10 Push-up

    Cash out: 100 DU / 200 SU

    Target: sub 8min
    TC: 12min

    RPE 8,5 - valitset sellaiset painot, että kässäri-liikkeet kulkevat ub, mutta ovat haastavat.

    Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla.

  • Kati Strength

    Etukyykky 49 kg
    Split 29 kg

  • 09.11.2025 Workout

    Bench Press

    • 4x5 (1s pause) *rir 1-2 *rest 3min between

    Pulling

    3x Superset:

    *rest 3min between rounds

    Metcon

    YGIG/W:R 1:1 (full round)

    4 Rounds:

    • 300m Ski
    • 40m Farmers Carry (heavy)
    • 15 Double KB STOH

    Accessories

    3-4 Rounds:

    • 10-15 Banded Face Pull
    • 10/10 DB Hammer Curl
    • 20-30 Banded Tricep Ext.

    *rest as needed

  • AF #masu Workout

    AF WEEK 43, Day 1

    ACCESSORY
    1-3 rounds, go by feel:

    1) 10-12 Pull-Over (good stretch at the bottom)

    2) 12 Lateral Raise

    RIR 2-3