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

  • Cleans, jerks, double unders and erg Workout

    6 4 minute windows and a minute rest between

    • 20 alt. hang DB clean and jerks
    • 50 Doubleunders
    • rest max out erg

  • Ship Workout

    9 Rounds For Time

    7 Squat Cleans 185/125lbs
    8 Burpee Box Jumps 36/30”

  • "Tasan sata?" Workout

    E2MOM 4 ROUNDS

    5 x maastaveto ( 90 kg)

    8 x burpee tangon yli

    max toistot wall ball

    Aika päättyy kun 100 wall ball heittoa täynnä

  • Accessories Workout

    3-5 sets:
    10 Bench Supported 1-arm DB Row
    30-60sec Weighted GHD Sorenson Hold
    - Rest as needed

  • Crosstraining - Perjantai Workout

    LÄMMITTELY

    12:00 Minuuttia:
    1:00 min Vapaavalintainen ergometri
    10 Maastavetoa kuntopallolla
    10 Vuorojaloin askelkyykkyn kautta heitetty wallball
    10 Kahvakuulaheilautusta
    10m Vapaavalintainen “elukkakävely”

    KUNTOHARJOITUS

    Aina alkavalla minuutilla 30:00 minuutin ajan:
    1) :45s Vapaavalintainen ergometri tai hyppynaru
    2) 10-15 Amerikkalaista kahvakuulaheilautusta
    3) 10-15 Wallball heittoa

    Harjoituksen tarkoitus on olla mukava pikkuhikoilu, joka kehittää hieman kestävyyttä sekä ylläpitää lihaspaineita. Hyvin onnistuneessa harjoituksessa saat tehtyä eheän sarjan putkeen sellaisella tuntumalla, että liike loppuu juuri ennen kuin se alkaa varsinaisesti hapottamaan. Ensimmäiset kierrokset ovat helpohkoja ja harjoitus muuttuu hieman haastavammaksi loppua kohti kun väsymys yltyy.

  • Conditioning Workout

    Watefall style Partner workout

    7 mins ON / 2 mins OFF x 4 sets ( alternate between A and B )

    A)
    10 Wall Ball@9/6kg - P1
    20 DB Renegade row @2x225,15kg - P2
    30 Double under - P1

    B)
    200m run - P1
    20 DB Front Rack reverse lunge @2x22,5/15kg (10/10) - P2
    2 Rope climb (sc: 2 half rope climb) - P1

  • 14.8.25 Workout

    4 rounds for time:
    40 DU / 90 SU
    3 wall walk + wall facing hspu / 3 wall walk + shoulder taps
    15 toes to bar/knee raises
    3 wall walk + wall facing hspu / 3 wall walk + shoulder taps

  • 14.8.2025 EMOM 15 Workout

    EMOM 15 (0:30/0:30)

    1) Handstand walk for distance
    2) Chest-to-bar pull-ups for reps
    3) Rest

    Intent. Accumulate excellent (and fast) repetitions of HSW and chest-to-bars. You’ll work for 30-seconds, then rest for 30-seconds. The 3rd minute is rest to allow you to keep big, good quality sets.

  • 14.8.2025 EMOM 12 Workout

    EMOM 12 (0:40 / 0:20)

    1) Single-arm DB squat snatches*, alt
    2) Double-unders OR double-under cross-overs
    3) Rest

    • Movement option. IF you’re struggling to get to catch position with a DB, sub these with KB overhead squats today to work on your position.

    DB weight. Start @ 22.5/15kg (50/35lbs), then build up each round IF form allows (have the DBs ready before you start)
    Intent. Practice DB squat snatch mechanics. The prep phase breaks down key positions, and the EMOM challenges consistency and form under increasing load mixed with double-unders.

  • Konetraining metcon 140825 Workout

    4 rounds of:

    10 Burpee over box
    10 T2B
    10 m FR walking lunges @16 kg's

    Rest 2 min between sets