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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

  • Day 69.2 Workout

    3x15 Back Extensions

  • Day 69.1 Strength

    Clean Pull 2x2 @ 120% of Max Clean

  • INTERVALS Workout

    5rounds:

    3min On / 2min Off

    10 hspu
    10m kb fr walking lunge@24/16kg´s
    10 high box jump over

    • remaining time bike calories

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    .
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    5rounds:

    3min On / 2min Off

    10 Kb push press
    10m kb fr walking lunge@16/12kg´s
    10 high box jump over

    • remaining time bike calories

  • 11.1.2025 Dip & row Workout

    Alternate A1/A2

    A1. Strict dip – 4 x 6-8 @ 2-3 RIR, rest 2:00 before A2

    A2. Pendlay row – 3 x 8-10 @ 3/2/1 RIR, rest 2:00 before A1

  • Spinning Workout

    BikeErg goes spinning

  • Voimanosto: to 9.1.2025 ylimeno 10 yläkroppa Workout

    Band-pull-aparts (kämmenet ylöspäin) 4x25

    Etunojapunnerrus 100 toistoa AFAP

    Kiertolankut (ylävartalon kierrolla) 4x25 / puoli

    Jalkanostot maaten 100 toistoa AFAP

    Yhden käden kulmasoutu 4x25 / käsi

    SitUps 100 toistoa AFAP

    Hauiskääntö tangolla 4x25

  • Conditioning Workout

    Partner workout

    AMRAP 15:00 (Waterfall)
    12 box jump overs (60/50 cm)
    12 (6/6) alternating hang dumbbell snatches@22,5/15 kg
    12 target burpees

    P1: 12 box jump overs
    P2: 12 snatches
    P1: 12 target burpees
    P2: 12 box jump overs
    Only one is working at a time.

    Goal: 8+ rounds total

    -rest 3:00-

    AMRAP 15:00
    300m row/ski or 600m bike (You go, I go)
    30 USA swing@20/12 kg (syncro)
    300m row/ski or 600m bike (You go, I go)
    30 air squats (syncro)

    Goal: 2+ rounds

  • 3.1.2025 Skills Workout

    Handstand Strength Circuit – 3 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)
    Rest 60-seconds between rounds

  • WOD Workout

    6x2mins ON/1 min OFF
    Alternating between A and B

    A:
    In 2 mins, for max reps of:
    20/15 Row Calories
    max reps in remaining time Burpee Over Rowers
    Rest 1 min

    B:
    In 2 mins, for max reps of:
    20/15 Bike/Ski Calories
    max reps in remaining time Toes-to-bars
    Rest 1 min

    Extra:
    Tabata: Dead bug

  • "The Amazing Race" Workout

    3 sets:
    AMRAP 3:
    20/16cal AB
    AMRAP Devils Presses 2x15/10kg
    - Rest 1min btw sets

    — at minute 15

    3 sets:
    AMRAP 2:
    15/12cal AB
    AMRAP DB Hang to Overhead 2x15/10kg
    - Rest 1min btw sets

    Optional:
    Row 27/22cal , 22/17cal
    Ski 25/20cal , 20/15cal