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

  • WOD Workout

    Emom 24

    1) 5-10 Boxin ylitystä
    2) 7-20 Cal
    3) 1min amrap: 8 KK-heilautusta 24m Viivajuoksu
    4) Lepo

  • 10.5.2025 EasyWod Workout

    AMRAP 15, With Partner

    Bike 350/300m
    10 KB Swing 16/12kg
    8 Box Step Overs

    IGYG

  • METCON Workout

    For time:

    3 rope climb
    30 wallball
    3 rope climb
    30 wallball
    3 rope climb
    30 wallball
    3 rope climb

    Target under 9min, Time cap 12min

  • Conditioning Workout

    Partner WORKOUT

    In 35 mins
    2 rounds
    20 Devil’s clean @2x22,5/15kg
    50/50 Double under each
    20 DB STOH
    50/50 DU each
    20 Renegade row + push up
    50/50 Du each

    Rest 3 mins

    Remaining time :
    10 Wall ball @9/6kg
    20m Dumbell Farmer carry
    20 wall ball
    40m Dumbell
    30 wall ball
    60m Dumbell Farmer carry
    40 wall ball
    80m Dumbell Farmer carry
    .
    .
    .
    You must change person After Every 20m carry, except the first set!
    In the first part the dumbell work is YGIG!

  • WOD Workout

    For time:
    10 Strict Pull-ups
    10 L/10 R Single Arm Kettlebell Snatches, 24/16 kg
    50 Double Unders /75 Single under
    8 Strict Pull-ups
    8 L/8 R Single Arm Kettlebell Snatches, 24/16 kg
    50 Double Unders
    6 Strict Pull-ups
    6 L/6 R Single Arm Kettlebell Snatches, 24/16 kg
    50 Double Unders
    4 Strict Pull-ups
    4 L/4 R Single Arm Kettlebell Snatches, 24/16 kg
    50 Double Unders
    2 Strict Pull-ups
    2 L/2 R Single Arm Kettlebell Snatches, 24/16 kg
    50 Double Unders

    Timecap: 12 mins

    Scaling : floor supported pull up/ heavy ring row

  • Strength Workout

    A)
    Close Grip Floor Press in Bridge
    8 x 3. Every 60s.
    - These are SPEED Reps, so use a weight that moves well

    B)
    Strict Chin up
    6 x 4. Every 60s
    Options: Weighted, BW, Partner/Self Assisted on bar or rings

  • BULLETPROOF STRENGTH Workout

    A)
    1 RM Bench Press

    B)
    EMOM 16 mins
    min 1: strict HSPU x 6-8
    min 2: alternating strict T2B x 6-8
    min 3: box step up x 6/6
    min 4: REST

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    20-30s GHD hip extension hold
    40+40m s.a farmer carry

  • Painonnosto - Torstai Workout

    LÄMMITTELY
    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Valakyykkyä
    3 & 4) 4-6 Muscle snatch
    5 & 6) 4-6 Snatch balance
    7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
    9 & 10) 4 Tempausta

    TEMPAUS

    Tempaus,
    10 x 2
    Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Nosta 1:30min välein.

    Tempausveto korokkeelta,
    4 x 3 (raskas)

    BONUS

    Takakyykky,
    Aina alkavalla minuutilla 8:00 minuutin ajan:
    1-7) 1 Takakyykky 2-3s paussilla pohjassa @ 85%
    8) 7 Takakyykkyä @ 75%

    Kiertoharjoitus,
    3 Kierrosta
    8-12 Hyvää huomenta liike sumo asennosta
    :20s/:20s Coepenhagen pito
    8-12 Lu raises
    :30s-:60s lepo liikkeiden välillä

  • OPTIONAL Workout

    2-3sets:

    10+10 Db row
    10 Db bench