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

  • Conditioning Workout

    Partner wod (YGIG)

    Amrap 10’

    1600 m bike then in Remaining time:
    20 double DB front squat @ 2*22,5 /15 kg
    20 double DB push up

    Rest 2’
    Amrap 10’
    1600 m bike / 45 cal echo bike then in remaining time:
    20 box jump @60/50 cm
    20 pull up

    Rest 2’

    Amrap 10’
    1600 m bike then remaining time:
    20 T2B
    20 single DB snatch @1x22,5/15 kg

  • 14.4.2025 Back Squat Strength

    Back squat

    4 x 4 @ 77-82%, rest 3:00 b/t sets

  • 3-position Snatch Strength

    5 sets:
    3-position Snatch (Ground, Above the Knee, Mid-Thigh) @60-75% 1RM Snatch
    - Rest 2min btw sets

  • Open gym challenge Workout

    For time:
    Ski 5 000 meters.

  • Endurance - Gallant Workout

    "Team Gallant"

    In teams of 2 for time:
    Run 1 mile with a 20/16 pound medicine ball
    60 Burpee pull-ups
    Run 800 meters with a 20/16 pound medicine ball
    30 Burpee pull-ups
    Run 400 meters with a 20/16 pound medicine ball
    16 Burpee pull-ups

    Always run together and alternate the ball carrier. Share the burpee pull-ups. One works, on rests.

  • Endurance WOD Workout

    10 rounds:
    20 cal run or bike
    10 KB taters
    8 T2B
    1 min rest

  • Endurance WOD Workout

    4 rounds:

    2 min bike
    2 min for 16 KB swing snatches + max wall balls
    1 min rest
    2 min run
    2 min for 50 double unders + max reps of roll to candlestick
    1 min rest

  • WOD, Strength Strength

    3 Rounds you go / i go (3+3)

    10 Power cleans 40/30kg
    8 Chin-ups
    6 Front squat
    4m Handstand walk or Assisted Handstand walk

    Then....

    Every 3'min for 5 sets:
    5-4-3-2-1 Squat clean

  • WOD, METCON Workout

    2 Rounds of: 4'30"sec ON / 2'30"sec OFF

    Treenaaja _______________________ Kuntoilija

    A) AMRAP
    15 Cal / 12 Cal Bike
    6 Power Cleans 60/40kg ________ 50/30kg

    B) AMRAP
    200m Run Assault Runner
    10 KB swings 36/28kg __________ 24/16kg

    C) AMRAP
    12 Cal / 10 Cal Ski ________________ 10 Cal / 8 Cal Ski
    6 DB Squat clean 22,5/15kg ______ 15/10kg
    12 Cal / 10 Cal Row _______________ 10 Cal / 8 Cal Row
    6 Burpee pull-ups _________________ 4 Target Burpees

  • Endurance WOD Workout

    In teams of 2 for 45 minutes:
    60 cal bike
    60 m med ball bear hug carry (50/30 lb)
    60 burpee
    60 cal row
    60 alternating shoulder squats (50/30 lb)

    Share the work. One works, one rests.