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

  • Muscle & Power, YV1 Strength

    Push press 2x8 reps

  • WOD Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @2x22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @2x22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP

  • Saturday Madness Workout

    In 10 mins do:
    150 Double Unders/250 single under (You Go , I GO)
    Row, 500 m (250-250)
    then in the remaining time, AMRAP of: ( relay style , one full round then switch)
    1 Cluster, 60/43 kg
    1 Rope Climb,/ 2 half rope climb

    REST 3 mins

    In 10 mins do:
    150 Double Unders / 250 single under (You Go , I GO)
    Row, 500 m (250-250)
    then in the remaining time, AMRAP of: ( relay style , one full round then switch)
    1 Squat Snatch, 60/43 kg
    2x [ 1 Toes-to-bar + 1 Chest-to-bar Pull-up + 1 Bar Muscle-up ] / 2x [1T2B + 2 kip pull up]

    REST 3 mins

    In 10 mins do:
    150 Double Unders/ 250 single under (You Go , I GO)
    Row, 500 m (250-250)
    then in the remaining time, AMRAP of: ( relay style , one full round then switch)
    1 Clean & Jerk, 60/43 kg
    3 Handstand Push-ups/ box HSPU/ Pike Push up

  • WOD: Team chipper Workout

    For time in teams of 3:
    150 wb
    150 heavy db snatch (30/22,5)
    150 T2B / kipping knee raise / V-up / tuck up
    150 burpee to target

    TC: 30
    RPE ~8, ei liian kovaa liikkeelle, että jaksetaan maaliin asti!

    Molemmat versiot voi tehdä päivän kaikilla tunneilla.

  • Pause Snatch Strength

    4 sets of Pause Snatches
    Sets 1-2: 3 @65-70% 1RM Snatch
    Sets 3-4: 2 @75-75+%
    - Rest as needed between sets
    - Pause for 2sec in the receive position

  • Power Snatch Strength

    EMOM:
    1 Snatch High Pull + 1 Power Snatch
    - Start @30/25kg 1RM Power Snatch
    - Increase weight 5/3kg each minute, continue as long as possible

  • Warm up Workout

    WU: 2 rounds:
    45s erg
    10 cossack squat alt.
    10 crab reaches alt.
    10 miniband plank psoas march alt.
    miniband plank psoas march:

  • Voimanosto: to 17.7.2025 penkki2 Strength

    Penkki 5x5x60%
    -stoppi noin 5cm ennen rintaa, älä laske tankoa rintaan missään vaiheessa

    Vipunostot maaten 3x20

    Vipunostot taakse 3x20

    Lankkusoutu kumpparilla 3x15 / puoli

    Etuheilautus 1x50
    -haasta itsesi prkl!!

  • Nick Workout

    12 rounds for time of:

  • Morning Intervals Workout

    9x
    2min ON/2min OFF

    Run 100m
    +
    Max Calories (Row-Ski-Bike)