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

  • Muscle & Power, AV1 Strength

    Back squat 5 RM, then max reps @ 90%

  • 13.3.2025 Active Recovery Workout

    Med ball-band circuit

    3 to 4 rounds for quality

    5 Tall kneeling med ball chest throws
    5 e/side Half-kneeling med ball rotational throws
    10 e/side Pallof press
    15 Face pulls
    20 Band tricep pushdowns
    4 minutes Cardio

  • Main site Friday 250815 Strength

    For time

  • Kesätreeni 7.8. klo 18 Workout

    LÄMMITTELY
    Liikkuen kropan availut
    Core aktivoinnit

    CIRCUIT
    Omalla paikalla, 3 x 40s./20s.
    1. Goblet squat kk/kp
    2. Kulmasoutu vuorokäsin kk/kp
    3. Toispolviseisonnassa pystypunnerrus kp vas.
    4. Toispolviseisonnassa pystypunnerrus kp oik.
    5. Lantionnosto
    6. Russian twist

  • FBB Workout

    E3.30M or E3M x 4
    12-14 alt. DKB floor press (2-0-X-1)
    6-8 ring row (2-0-X-2)
    10-15 plate sit up

    Huom! Liikkeet laatua vastaan. Huomio temmot. Lähdöt niin, että jää vähintään 90s lepoa settien väliin.

  • SUNDAY MAYHEM Workout

    4MIN ON/1MIN OFF X4
    IN PAIRS

    1) YGIG FULL ROUND:
    -10/8 Cal Row
    -5 Burpee Over Rower

    2) MAX DISTANCE (1 working/1 resting)
    -KB Farmers Carry

    3) YGIG FULL ROUND:
    -5 Devils Press
    -10 AbMat Sit-Up

    4) AS LONG AS POSSIBLE (synchro)
    -Max hang
    *every time either one drops: Do 5 Synchro Burpees

  • Deadlift Workout

    90,100,110,120x5

  • 14.10.2023 Metukkaa Workout

    3 Rounds for time

    Bike 1000m
    15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
    15 – 12 – 9 Shoulder to overheads @ 85/60kg

    Target <16min

    1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

    Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
    For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

  • Fitness Workout

    STRENGTH

    Every 2:00 x 4 sets
    5 Tempo Back Squat (31X1 tempo)

    WOD

    40" ON 20" OFF x 3 sets (12 min)
    Plate G2OH @15/10kg
    Burpee to Plate
    Plate Sit-up
    Plate Thruster

    Rx+: @20/15kg

    ACCESSORY

    3 rounds of:
    10/10 Banded B-Stance GM
    10/10 Lateral Lunge (bw)

  • 14.10.2023 Optional ( Session 2 ) Workout

    ** 45-minutes @ steady pace**

    10 – 20 – 30 – 40 – etc
    (cal) BikeErg
    (m) KB Farmers carry (each round) @ moderate heavy
    (cal) SkiErg
    (m) Sled push (each round) @ moderate heavy