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

  • Gymnastics emom Workout

    B) EMOM 12:
    1. 1 set of rmu/bmu drill OR strict pull ups @ challenging
    2. 30s max 1-arm alt. devils press @ 1x 50/35lbs

  • 10.3.2025 BACK SQUAT Strength

    BACK SQUAT + JERK DIP SQUAT

    front rack *jerk dip squat - työnnön dippi syyvyyteen kyykky, rauhallinen hallittu liike selkä suorana alaspäin, jousta polvista niinkuin työntöön lähtiessä

    2+3@up to 73%, rest btw sets 2min

  • Clean (DELOAD) Strength

    5x3 5-piste hinkkaus
    ————————————————————————————————————
    3x3 Squat clean w/ pause under and on top of the knee (only barbell OR light)
    ————————————————————————————————————
    9 sets:
    3 Cleans
    Sets 1-3: @55% 1RM Clean
    Sets 4-6: @60%
    Sets 7-9: @65%
    - No TnG lifts, drop the bar after each rep
    - Perfect lifts, make it count!!!
    - Rest as needed

  • Conditioning Workout

    35min for Q:

    30/21 cal row
    12 alt. goblet curtsy box step over
    20-30s ring plank hold
    12 kb swing

    90s rest between rounds.

  • Sunnuntain Pitkä Workout

    E2min x 20

    1)
    Kone

    2)
    10 Kevyt KK-heilautus
    5+5 Yhden jalan mave
    5+5 Oh-lunge

    3)
    Kone

    4)
    10 Kyykystä rangan kiertoa
    10 Hyvää huomenta + VP tangolla
    10 Valakyykkyä tangolla

  • Conditioning 29-02-2020 Workout

    For time with a partner:
    50-40-30-20-10
    Wall balls @20/14
    Power Cleans @60/42.5kg
    Toes to Bar
    Calories Bike or Row or Ski Erg

    • Goal: One person works
    • Split however desired.
    • Barbell loading should be light and done as sets of 5-7 reps per set.
    • 30:00 Cap

  • 22.10.2025 SHOULDER PRESS Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, sp-%, rest btw sets 2-3min

  • Treeni 1 (MA) Workout

    Warm Up
    2 rounds
    2min of cardio, add speed
    4+4 squat strech
    8+8 suitcase deadlift R/L
    8 tempo goblet squat
    16 alt leg v-ups
    then some overall mobility as needed and start workout

    Strenght
    Back Squat 8-8-5-5-5 reps @40-50-60-65-70%
    rest as needed bwn sets
    Deadlift 8-8-5-5-5 reps @40-50-60-65-70%
    rest as needed bwn sets

    Accessory Work
    3 sets
    10 weighted box step ups (single db) 50/60cm
    10 ghd back extensions
    50+50m suitcase carrying@16/24kg
    rest as needed bwn sets

    Metcon
    With Air bike
    21-18-15-12-9 calories for men / 17-14-11-8-6 for women
    start moderate and speed up on each round
    rest 45 sec bwn sets

  • 5.3.2025 FRONT SQUAT + BACK SQUAT Strength

    3× 3+2@63%, fs-%, rest btw sets 2-3min

  • Snatch grip push press BTN Strength

    5x3, 85% -->