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

  • AMRAP 6 Workout

    AMRAP 6

    5 thruster @40/30kg
    5 ttb

  • 11.2.2025 Snatch ( Deload Cycle ) Strength

    Squat Snatch Singles, build up to 90%

    Working 15 minutes

  • EMOM x 8 Workout

    EMOM x 8

    1) 10/8cal row (fast!)
    2) 10-15 heavy kbs

  • 30.10.2020 Workout

    2/3 KAREN

    For time

    100 Wallball Shots 9/6kg (20/14p)

    Pilko, vakio lepo, tartu palloon!

    Te joilla "Karen" aika 6-7 tai alle niin lähtekää kokeilemaan Unbroken. Vaikka ei menisikään UB niin palatuminen on uuteen sarjaan on nopeaa, joten pystyt jatkamaan. Ei välttämättä johda nopeimpaan aikaan, mutta näkee oman Unbroken maksimin.

  • 18.11.2024 Seriously, burpees? Workout

    For Time :

    10 Hang Squat Cleans 50/35kg
    25 Wallball Shots 20/14p
    10 Hang Power Cleans 50/35kg
    25 Kettlebell Swing 32/24kg
    10 Power Cleans 50/35kg
    25 Double Unders / 25 Burpees

    TC 8

  • Alternate: KB C&J / Ring Dip Workout

    5 set: Alternate
    1) 10 Unbroken 2x KB C&J (KB from the ground)
    2) 10-20 Strict Ring Dip

    Rest as needed between sets. Scale if needed.

  • 20min EMOM with a machine Workout

    20min EMOM with a machine (5 rounds)

    1) RPE 3
    2) RPE 3-4
    3) RPE 4
    4) RPE 2

    Pick your machine (rower, airbike, c2bike, ski erg…) and progressively add loading. The 4th minute is active recovery.

    Keep a steady pace, and hit same numbers each round. This is not all in!

  • Strength work Workout

    STRENGTH
    (3/3)
    4 rounds, rest as needed between

    1) 7+7 Box Step-Up (load anyhow)
    2) 5 Weighted Pull-Up
    3) 7+7 Standing DB Press

    RPE 4 to 4+

    Add 2,5-5% loading compared to last week or one more rep.

  • 6x E4MOM: Prowler Push + round of Cindy Workout

    6x E4MOM:

    20m Prowler Push with medium loading

    Round of Cindy during active recovery

    Start a new round every 4th minute. One round of Cindy during remaining time of active recovery. Use medium loading = more of a sprint than maximum strength

  • Rowing intervals Workout

    CONDITIONING (3/3)
    Rowing intervals

    4 rounds (48min total)
    3min: @RPE 2
    3min: @RPE 3
    3min: @RPE 3-4
    3min: @RPE 4

    Overall RPE 3. This is not all out effort! Start with easy pace and add power output every 3min. This can be done with bike, ski erg, running or airbike as well.

    Tailoring Options:
    Decrease number of rounds 4→ 3→ 2