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 15 Workout

    AMRAP 15

    5 ttb
    10 Db hang snatch@22,5/15kg
    5 ttb
    10 box jump over

  • High Intensity intervals Workout

    So you can choose either Bikes or Rower (stick with the same machine)
    5x
    1 Min max effort
    5 Minutes rest

    If you work in pairs. One goes a minute later so 0 then 2.

    This is a workout in which you want to go as hard as possible for the 1 minute. Max power and hold on! We are building anaerobic capacity in this.

    Post total cals and breakdown of each. Take cals at the 1 minute mark! No cals in the carryover. Get partner to check.

    I can't stress enough but you should be pretty much maxing your HR each interval.

  • 4 Rounds for quality Workout

    12m dual DB or KB lunges suitcase hold.
    10 strict t2b
    10 strict press 40/30kg

  • Loredo Workout

    Loredo
    6 rounds for time of

    24 air squat
    24 push up
    24 bw walking lunge´
    400m run

    tc 35min

  • 12 Days of Christmas Workout

    For time:
    1 burpee
    2 step back lunge (1 rep = 1 leg)
    3 air squat
    4 kbs
    5 push up
    6 kb stoh
    7 hop over kb / line (1 rep = both sides i.e. 2 jumps)
    8 mb clean
    9 sit up
    10 kb suitcase deadlift
    11 jumping jack (= x-hyppy)
    12 wall ball

    Rx: 24 / 16

    TC: 20
    Kaikki kahvakuulaliikkeet yhdellä kädellä pl. kbs ja toistot lasketaan 1 rep = 1 arm.

    Treenin flow: Aloita 1 burpeella, sen jälkeen 2 step back lungella, 1 burpee, sitten 3 ilmakyykkyä, 2 step back lungea, 1 burpee jne. Viimeinen kierros alkaa 12 wb:lla ja loppuu burpeeseen.

  • FOR QUALITY Workout

    FOR QUALITY
    20 min of

    20 min of
    5 bar MU
    10 shuttle runs
    (1 rep = 15 m)
    5 sHSPU
    10 shuttle runs
    (1 rep = 15 m)

    Goal & Intensity
    -Build controlled skill and strength endurance without rushing.
    -Movement quality and steady rhythm are the priority so every rep drives progress.
    -Smooth, skill-focused effort with a steady elevated heart rate.
    -Bar MU and HSPU stay clean while the shuttles keep the engine working.
    RPE: 6–7 – you can talk, but you’re definitely working.
    Why this workout: It sharpens kip technique, shoulder endurance and the ability to maintain running rhythm between skill sets. A balanced blend of skill and aerobic control.
    Tip: Keep every kip the same length — loss of rhythm is the number one reason bar MU reps fail.

  • E30s x16, Power clean Strength

    E30s x16

    1 power clean (70-80% Daily 1rm)

  • Etukyykky 5 x 5 65 % Strength

    Front squat, 5 x5, 65 %

  • WODconnect Advent Calendar - Day 4 Workout

    Today we are going to spend 15 minutes on working our jump rope skills.

    You can either work on your singles, double unders or triple unders depending on where you are now.

    If you are not sure what to do, check these clips:

    Extra points for everyone who gives great tips for double and triple unders :) Have fun!

  • POST WORKOUT Workout

    3 Sets of:
    10 Strict Leg Raises
    20 Side Plank Dips (each side)
    - For quality