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

  • ASS ATTACK Workout

    10 Rounds (5 of each)
    45sec work / 15sec rest
    Wall Ball Shots
    Box Step Up (High box, so the crease of your hip is below parallel)

  • Bench press 3x4 Strength

    Bench press 3x4

  • Drop snatch Strength

    Drop snatch, paino päivän kunnon mukaan. Liike nopea ja hallittu.

    2 - 2 - 2

  • Romanian deadlift 3x10 Strength

    3x10 with kettlebells or dumbbells

  • 18.10.2025 Deadlift 5RM Strength

    Deadlift 5RM

    Build in 35 minutes maximum weight of 5 rep. Deadlift

    Example approach sets :
    10 @ barbell
    10 @ 30%
    10 @ 40%
    6 @ 50%
    5 @ 60%
    5 @ 65%
    5 @ 70%

    And continue To Max.

    Rest 2:00 - 3:00 Between Sets.

  • OHS 5x3 Strength

    OHS 5x3

  • Thruster 3RM Strength

    Strength (load)

    Thruster
    Build up to a heavy set of 3 thrusters in 20 minutes.

  • Back squats Strength

    Strength (load)

    Back squat
    12-10-8-6-4, AHAP.

    Accessory:

    5 rounds of:
    10 Reverse hypers
    10 Heavy KBS

    Rest 2 minutes between sets. Go heavy.

    Then

    50 weighted sit-ups. Split as needed

  • Mikko's Triangle Workout

    40:00 EMOM
    Min 1: Echo Bike cal
    Min 2: Row cal
    Min 3: Ski cal
    Min 4: Rest

    • Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
    • The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
    • Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

    SKAALAUS:
    20/16-->15/12-->12/9-->10/8-->9/7 cal

  • deadlift Strength

    deadlift 5x6