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

  • 28.11.2025 BACK SQUAT Strength

    5@barbell, 1@up to 85%, 2×1@90-95%, bs-%, rest btw sets 2-3min

  • 28.11.2025 TALL SNATCH Strength

    *tall=seiso suorana, lähtöasento tasajalalta

    2@find your 2RM of the day! rest btw sets 2min

  • Basic Workout

  • Treeni 3 (torstai) Workout

    Warm Up
    3-5 min of air bike, add speed / play around with tempo.
    then 2-3 rounds
    :30 wall sit hold
    :30 hip bridge hold
    :30 handstand hold
    :30 quad truped shoulder taps
    then 2 rounds with barbell 5-10 reps per movement
    back squat, strict press and thrusters, rest 1-2 min bwn set

    Strenght
    Pause Back Squat + Back Squat 4x2+3reps@60-70-70-70%
    rest 2-3 min bwn sets
    Strict Press 4x5reps@60-70-70-70% (start each rep as single/pause on front rack)
    rest 2-3 min bwn sets
    Thrusters 10-8-6-4 reps @60-70-75-80% of 1rm
    rest 2-3 min bwn sets

    Metcon (at 75-85% effort)
    20 min emom
    1) weighted box step ups x 6-8 reps with rx dumbbells
    2) stric hspu x 3-6 + kipping hspu x 3-6 reps
    3) double db power clean + push press x 6-8 reps
    4) ski erg x 10/12 calories
    5) rest minute

  • Skill Training Workout

    EMOM 20:
    Odd: 40 DU
    Even: 12 T2B, unbroken

  • 25.11.2025 BasicWod Workout

    EMOM 12

    1 Min : Push-Ups
    2 Min : Air Squats
    3 Min : Sit-Ups

  • Conditioning Workout

    Partner Workout
    Amrap 14 minutes of:
    Partner A: max cal row
    Partner B: 1 round of Cindy
    Switch when Cindy is done!

    Rest 3 mins

    Amrap 18 minutes of:
    18 DB squat clean @2x22,5/15kg (You GO, I GO)
    18 partner wallball sit up@9/6kg
    18 DB alt. goblet box step up@1x22,5/15kg total reps (You GO, I GO)
    18 syncro Up-down to plate

  • Basic WOD: Accessories Workout

    AMRAP10
    10+10 single leg hip thrust
    15+15 KB/DB sidebend

    AMRAP10
    15 sumo good morning
    10+10 sideplank clamshell

  • Penkkipunnerrus 10-10-10-10-10 Strength

    penkki 5x10

  • 23.11.25 Perfo Workout

    Amrap 10
    12/10 cal Bike
    10 HR push up
    10 Box jump
    (Rpe 6-7)

    Rest / transition

    Gymnastics (igyg)
    10-15 Scap PU
    1x Hold + negative + scap
    1x Hold + negative + pull up
    1x wide grip
    1x narrow grip
    1x L-hang PU
    2 sets pull over
    2 sets windshield wipers

    Rest / transition

    Amrap 10
    (in pairs, split anyhow)
    4-8 pull over
    16 cal bike

    Rest / transition

    Single DB cluster ladder
    12,5 - 35 kg // 1 rep each hand
    —> 2 rounds

    Rest / transition

    10R each igyg
    6 KB side to overhead 12/10kg
    7 burpee over KB
    8 single DB squat