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 Monday 241223 Strength

    For load

  • 12.8.2025 Workout warmup Workout

    800m 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.

  • 7.8.2026 RDL, Strength Strength

    Romanian Deadlift

    2 x 8 @ 3 RIR (55+%1RM DL), rest 2:00-3:00 b/t sets

  • Deadlift/DB snatch/Farmer's carry/rope climb Workout

    WU:
    400m run
    2 rds
    40m walking lunge
    10 DB press (15#)

    Strength:
    Deadlift
    5x45% (100)
    5x75% (155)
    5x85% (175)
    3-5x90% (did 5 at 195 95%)
    3-5x90% (did 1 at 210)
    Did 1 at 220
    New 1 RM max at end of workout!

    WOD:
    3 RFT
    30 DB snatches (30)
    50m farmer's carry (35)
    2 rope climbs

    17:50

  • 26.8.25 Workout

    Skill

    Emomx10-15
    1) skill of your choice
    2) rest
    (3) rest)

    Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

  • 11.8.2025 Workout warmup Workout

    2 rounds
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    5 Rope climb pull-ups
    +
    Build to workout weight for SB cleans/squats
    * Practice few sets of other movements between sets
    +
    @ workout weight
    8/6 (cal) Air bike
    2 Wall walks
    3 SB cleans
    8/6 (cal) SkiErg
    4 Burpee box jump overs
    1 Rope climb

  • Muscle & Power, YV1 Strength

    Push Press 10-10-8-8 reps

  • Pe 6.12.2024 perus: maastaveto Strength

    Pendlay Row 5x5x30-35%

    Sivutaivutus 3x20

    Etuheilautus 3x20

    Sit Ups 3x20

  • Penkkiveto Strength

    Nousu raskaaseen kutoseen

  • PTG TO 26.2.2026 klo 17 Workout

    LÄMMITTELY
    2 kierrosta, 40s./liike
    1. Lonkan pyöräytys vk yli oik.
    2. Lonkan pyöräytys vk yli vas.
    3. Lankku + kyykky taakse
    4. 90/90 (+lantionnostolla)
    5. Eteentaivutus - kyykky + käden avaukset

    VOIMA
    Liikepari A
    3 x 6-8/jalka askelkyykkykävely
    3 x 10-12 russian twist

    Liikepari B
    3 x 4-6 maastaveto
    3 x 10-12 käänteinen vatsarutistus

    EMOM 8
    5-8 cal hiihto
    5-8 cal pyörä
    5-8 cal soutu
    Lepo