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

  • 10.10.2025 For time Workout

    For time

    100 Double-unders
    50 DB walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
    30 Handstand push-ups
    15 Bar muscle-ups

    80 Double-unders
    40 DB front-rack walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
    20 Deficit handstand push-ups, 3.5/2″
    10 Bar muscle-ups

    60 Double-unders
    30 DB overhead walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
    10 Wall-facing handstand push-ups
    5 Bar muscle-ups

    Time cap. 24:00

    Note. This is a repeat from the start of the year. If you did the workout then, you can check for progress.
    Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
    Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
    Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.

    Debrief.
    – How was your overall approach? Did you have the right strategy for each movement?
    – Could you keep your breaks short?
    – Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
    – What would you adapt in your strategy to improve your result if you were to do the workout again?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?
    Movement options.
    Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
    DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
    Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
    Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
    Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
    Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

  • Gymnastics Workout

    -kipping pull up/ C2B
    -strict handstand push up

  • 10.10.25 Workout

    2x
    800m row –2000 m bike (3min) – 800m row
    -rest 4min between sets

    2x
    600m ski – 2000m bike (3min) 600m ski
    -rest 4min between sets

    kaksi kertaa molemmat intervallit. Mieti, että toinen kierros on napsun nopeampi.

  • Basic Workout

  • Painonnosto - Perjantai Workout

    LÄMMITTELY

    3:00-5:00 minuuttia vapaavalintainen ergometri.
    Sitten 8:00 min EMOM:
    1-2) 5-10 Overhead squat
    3-4) 4-6 Muscle snatch
    5-6) 4-6 Snatch balance
    7-8) 3-5 Snatch

    TEMPAUS

    Raaka tempaus + Valakyykky + Tempaus,
    6 x (1+1+1) @ 76%.
    Nosta 2:00 min välein

    TYÖNTÖ
    Raaka rive + vauhtipunnerrus + työntö,
    3 x (1+2+2) @ 72%
    3 x (1+1+2) @ 81%
    Laske painot vauhtipunnerruksen ykkösmaksimista.
    Nosta 2:00 minuutin välein

    BONUS

    4 Kierrosta,
    4 Pystypunnerrusta istuma-asennosta, 2 RIR
    8 Suorin jaloin maastavetoa, 2-3 RIR
    :30s-60s lepo liikkeiden välissä

  • 9.10.25 Workout

    AMRAP 15

    1-2-3-2-1
    rope climb / 3-4-5-4-3 zombi climb
    12 toes to bar / knee raises
    amrap:
    9 wall ball @9/6kg
    6 front squat @70/50kg
    3 devils press @2x22.5/15kg

    eli kun oot saanut vikat köydet ja t2b tehtyä, loppuaika amrappia!

  • 9.10.25 Strength

    5x
    2 clean deadlift + 2 hip clean @60-65%
    every 2min

  • Ke 8.10.2025 perus: penkki Strength

    Vipunostot taakse 3x20
    Kohautukset käsipainoilla 3x20
    -superina

    Penkki 4x4x77,5%

    Yhden käden vauhtipunnerrus 5x5-8 / käsi

    Yhden käden pystysoutu 4x15 / käsi

    Yhden käden penkki käsipainolla 2x20 / käsi

  • Circuit - Torstai Workout

    KIERTOHARJOITUS
    6 Kierrosta, :45s töitä / :15s lepoa
    1) Pyörä
    2) Viivajuoksu
    3) Wallball heitto
    4) Boxin yli askellus
    5) Rengassoutu
    6) Säkin pito sylissä
    7) Lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, toistokestävyyttä sekä kehonhallintaa. Tavoite on paukuttaa tasaisella tahdilla työtä aina työminuutin ajan loppua kohti kiihdyttäen kierrosten välillä.

    Hyvin onnistuneessa harjoituksessa aloitat kevyesti ja kiihdytät vauhtia sekä painoja joka kierroksella. Aloita siis maltilla!

  • Conditioning Workout

    Partner Workout
    Amrap 9 mins / 2 mins rest x 3 sets

    • Cal row is YG,IG.

    A,
    4–8-12-16…
    Cal row
    Syncro USA swing @24/16kg

    B,
    4–8-12-16…
    Cal row
    Syncro Kb Snatch @24/16kg

    C,
    4–8-12-16…
    Cal row
    Syncro Kb burpee deadlift @24/16kg