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

  • 8.11.2025 Shoulder workout M&M Workout

    FT With pair you go i go/ rds

    30 rds
    5 wall ball 14"
    3 bench press 70%
    1 power clean 70%
    Tc 35min

  • Macho Man Workout

    Macho Man

    EMOM for as long as possible (or max 20min)
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

  • Fran Strength

    Snatch technique
    Hupsuttelua 15 min

  • 7.11.25 Workout

    AMRAP 5
    20 DU / 30 SU
    2 wall walk

  • 7.11.25 Workout

    1. Amrap 3

    max distance bike

    • rest 3min

    2.
    Amrap 8
    bike the same time distance as part 1
    remaining time as amrap:
    6 alt. db snatch @25/17.5kg
    8 t2b

    Jos heraclesilla ei näy pyörässä metrit, voi vaihtaa soutuun

  • 7.11.25 Workout

    ”JT”

    For time:
    21-15-9
    hspu
    ring dip
    push ups

    dipit voit skaalata tangolla tehtäviin sekä käyttää kumpparia

  • Conditioning Workout

    Teams of 2

    00:00-10:00
    Relay style
    5 wall ball
    5 burpee box jump @60/50cm
    10 dumbell hang snatch @22,5/15kg

    10:00-12:00
    REST

    12:00-22:00
    Relay style
    10 inverted barbell row
    10 goblet squat @24/16kg
    20 Double under

    22:00-24:00
    REST

    24:00-34:00
    WATERFALL style
    20 USA swing @24/16kg
    20 alt. V-up
    20 suitcase KB lunge alt. ( 10 Left/10 Right)

  • 6.11.2025 Clean + FS + Jerk Strength

    Clean + Front squat + Jerk

    7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

  • 7.11.2025 RMU Workout

    5 Rounds for total reps

    Set of Ring muscle-ups
    800m Bike Erg

    Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
    Note. Repeat from last week, aim for more reps than last time
    Movement options.
    Ring muscle-up → Seated ring muscle-ups

  • 7.11.2025 RMU, Drills Workout

    Ring Muscle-up Drills / Capacity

    2 to 3 rounds of:

    5 Back support slide throughs
    3 Single leg transition drill
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)