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, CORE Workout

    EMOM for 4 rounds:
    1) AMSU
    2) Ab-wheel
    3) Dragon flags (jalkojen lasku hitaasti)
    4) Rest

  • 25.9.2024 Deadlift Strength

    Deadlift

    6 x 6 @ 70 % +

    Go Every 3:30

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    1 min rest
    100m swim
    rest 1 min
    2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    rest 2 min bwn sets

  • Workout Workout

    Warm Up
    2 rounds
    200 meter Jog
    7 arm circles forward/backwards
    7 push ups to downward dog
    7 jumping air squats
    Fore arm stretch
    2 minutes stretching own

    Workout
    7 minute As Many Rounds As Possible (AMRAP)
    21 Shoulder to Overhead Dumbbell (DB)
    DB Farmers Carry 100 meters
    15 Goblet Squats
    DB Farmers Carry 100 meter
    9 Thrusters
    DB Farmers Carry 100 meters

    -Rest 3 minutes-

    7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
    21 KB swings
    KB Suitcase Carry 100 meters
    15 Sit ups
    KB Suitcase Carry 100 meters
    9 KB facing Burpees
    KB Suitcase Carry 100 meters

    Cool Down
    Cadet lead PRT

  • Workout Workout

    Warm Up
    200 meter jog
    10 Arm Circles Forward
    10 Arm Circles Backward
    10 Inch Worms
    10 Military Presses light weight

    Workout
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head
    -Rest 3 Minutes-
    3 Rounds
    20 Hand Release Push Ups
    200 meter run
    20 Ground to Over Head

    Accessory
    2 sets
    20 Plank Knee to Elbow
    10 Superman

    Cool Down
    Cadet lead PRT

  • 14.5.2026 Clean + Push Press + Split Jerk, Strength Workout

    Clean + push press + split jerk

    1 x 1+1+1 @ Daily max
    2-4 x 1+1+1 @ 80-85% of DM

    – Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
    – Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

  • Wednesday Cool down Workout

    2 min light row
    2 min light bike
    10-15 pass throughs with stick
    20 torso rotation stick behind neck

  • Rest day Workout

    It's rest day! :)

  • Muscle & Power, Hero Workout

    “Fight with Mom Gone Bad”
    3 Rounds For Total Reps in 17 minutes
    1 minute Wall Ball Shots (20/14 lb)
    1 minute Sumo Deadlift High-Pulls (75/55 lb)
    1 minute Box Jumps (20 in)
    1 minute Push Press (75/55 lb)
    1 minute Row (calories)
    1 minute Rest

  • RestDay! Workout

    RestDay!