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

  • CorEMOM12 Workout

    -15+15s single-arm ring plank
    -6 a-up w swiss ball
    -12 vipers
    -rest

  • 16.9.2026 Shoulder Press ( EasyWod ) Strength

    Shoulder Press

    4-3-2-2-3-4

    Go every 2:30

  • TECHNICALLY STRONG Workout

    Warm-up
    2 rounds
    20 jumping jacks
    10 downward dog/pushup
    10 inch worms
    10 kb swings
    10 goblet squat

    Gymnastics for quality
    30min

    BEGINNER
    Wall kickup + Wall walk

    INTERMEDIATE
    HSW progression

    ADVANCE
    HSW + free handstand push-ups

    WOD EMOM16

    1. RMU / BMU / Strict Pull up
    2. HS walk / HS Shoulder taps / Plank Shoulder taps
    3. High Box jumps
    4. Rest

  • PTG TI 18.3. klo 10 Workout

    LÄMMITTELY
    Hallinta/voima
    1 kierrosta - 60s.
    1. AKK - jalan vienti yli + vuorikiipeilijä
    2. Seinällä kuminauhan kanssa loitonnukset
    3. Seinäkyykky
    4. Päinmakuulla käsien nostot eri asennoissa

    Liikkuvuus
    2 kierrosta, 60s.
    - Skorpioni kierrot
    - Nelinkontin käden alivienti + avaus ylös
    - Rullan päällä rangan ojennus kp kanssa
    - Tuulimylly istuen

    TEKNIIKKA & VOIMA
    Turkkilainen ylösnousu
    Tekniikkaharjoittelua ja painon hakemista kummallakkin puolella
    Työosuus: 3 x 3/puoli

    TABATA
    Tabata 1
    A) Hiihto tai pyörä ergo
    B) Kuulan siirto lankussa

    Tabata 2
    A) Köydet
    B) Linkkari

    merkkaa treenin tulokseksi tgu paino

  • 02.08.2026 Workout

    Power Clean

    E2MOM X9-12

    Set 1-3:

    • 3 PC @65-70%

    Set 4-6:

    • 2 PC @75-80%

    Set 7-12:

    • 1 PC @80+%

    *DnG

    Squats

    A) Back Squat

    • 4x5 @75%

    *rest 3min between sets

    B) Pause BS

    • 3x3 @75%

    *1s pause @bottom

    Metcon

    EMOM 12

    1: 16 Cal Row
    2: 10 DB Thruster + AMRAP: BBJO
    3: Rest

    *DB’s @35lbs

    Accessories

    EMOM 12

    1: 1min Double KB fr. Hold @2x16kg
    2: 1min Double KB Farmer Hold @2x32kg
    3: Rest

  • 11.10.2026 For quality 18 minutes: Workout

    1 set toes-to-bars

    0:30 handstand hold against the wall

    5+5 pistol squats

    2:00 any ergo

  • 05.10.2026 Workout

    Snatch

    A) 3-4 Sets Of:

    B) E90SEC X6-8:

    *Start @50% From 1RM Power Snatch And Build Each Set

    C) For Time:

    30s On/1min Off:

    • Accumulate 30 Squat Snatch @42.5kg

    Squat

    E3MOM X5:

    • 3 BS (1s pause @bottom)

    *@75-85%

    Metcon

    E4MOM X5:

    • 21 C2B
    • 12 Cal Ski
    • 8 bMU

    Accessories

    3-4 Rounds For Quality:

    • 8/8 Bulgarian DB Split Squat
    • 30-45s Spanish Squat Hold

  • 13.10.2026 Deadlift Strength

    5 × 2 @ 85% (RIR 1-2)

    Use the same weight for all sets.

    Start a set every 3:00 minutes.

  • 5.8.2025 Workout warmup Workout

    1-2km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • 18.10.2026 Back Squat Strength

    5 × 2 @ 85-90% (RIR 0-1)

    Go every 3:00 minutes.