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

  • Kotitreeni Pe 4.6.2021 Workout

    WU
    3rds
    10x KB/DB swing
    16x lunge
    5+5 KB/DB push press
    200m run/walk

  • 25.5.2022 Basic Strength

    Deadlift

    2 x 8 @ 55 - 65%
    2 x 6 @ 70 - 75%
    2 x 4 @ 80 - 85%

    SO 3:00

  • 15.5.2026 Warmup, Strength Workout

    EMOM 6 @ increasing pace
    1) BikeErg
    2) Row
    +
    2 Rounds
    5 Scapular pull-ups
    3 Strict pull-ups
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    5 Tension swings (sponge/block between feet)
    +
    Build up to workout weight for the thruster
    * Between sets: bar muscle-up drills
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    1-2 Rounds
    200m Row @ target pace
    6 Box jump overs, 24/20″ (step down)
    3 Thrusters @ workout weight
    1-3 Bar muscle-ups

    – Rest 0:30 between rounds –

  • HYROX Workout

    Partner Workout
    Part A) In 10 minutes
    P1: 600 m run
    P2: 50 wallball @9/6 kg
    switch when you both finish your part
    - rest 2’ -

    Part B: In 10 minutes
    P1: 600 m row
    P2: 80 m dumbbell walking lunges 2x@10/5
    switch when you both finish your part
    - rest 2’ -

    Part C: In 10 minutes
    P1: 600 m ski/1200m bike erg
    P2: 60 m sled pull @60/40 kg
    switch when you both finish your part

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP

    10-15min easy pace bike

    EMOM x 32-40
    1) machine
    2) front rack carry /farmer carry
    3) machine
    4) 15-20 GHD sit up / V-up

    COOL DOWN
    10-15min easy pace bike

    Target PK 2

  • Day 3 Olympic Weightlifting Strength

    Clean
    1 x 3 @ 60%
    1 x 3 @ 70%
    2 x 3 @ 75%

    Push press
    1 x 3 @ 60%
    1 x 3 @ 65%
    2 x 2 @ 70%

    Front squat
    4 x 3 @ 70% - 3 sec on the way down, controlled on the way up

    Accessories
    3 x 5 RDLs @ 70% of 1RM deadlift
    3 x 20 heavy KB swings to eye line only

  • Main site Wednesday 250514 Workout

    For time

    • 25-foot dumbbell front-rack walking lunge
    • 1 rope climb to 15 feet
    • 25 double-unders

    ♀ 35-lb dumbbells
    ♂ 50-lb dumbbells

  • HS-steps Workout

    5x

    -10 HS-steps (against the wall/ wall facing)
    -1min rest

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Takakyykky

    Wod 6x 2min
    4 t2b
    10 askelkyykkykävely

    Loppuvenyttelyt

  • Olympic weightlifting 26.1. Squat clean Workout

    Barbell transition and body angles on the first and second pull.

    Catching the barbell in full squat.

    20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.