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

  • Kettlebell Workout

    3 rounds of - 90” rest btw sets
    1: Swing snatch complex - 3x per arm = 1 swing + 1 snatch + 1 swing +1 snatch
    2: Swing Clean complex - 6 KB clean + 6 Russian swing
    3: Overhead Single-Arm March - 14 per side

    B) 4 rounds of (double KB work) - 90” rest btw sets
    4 push up on KBs
    4 row
    4 squat clean
    4 thruster

    C) Core: 3 rounds
    20 deadbug (KB oh pos.)
    30/30” coppenhagen plank

  • Deadlift 7x4 Strength

    Deadlift 7x4

  • 16.4.2025 Active Recovery Workout

    3 rounds for quality
    4 Seiza squats
    30m KB overhead carry
    20 Straight arm band pulldown
    10 Alternating Landmine cossacks

    4 rounds @ steady pace
    3-minutes Air bike
    20 Hand-to-hand swings
    1 e/side Turkish get-up

  • BULLETPROOF STRENGTH Workout

    A)
    Week 4:
    • Front Squat: 3x3 @ 80%
    • Pause Front Squat: 4x2 @ 72,5%
    ( 2” pause at bottom pos.)

    B)
    Eccentric work:
    Negative HSPU 4x3 (scaling individually), or regular push up
    6”-8” lowering
    - box hspu/ abmat / floor/ deficit / weight vest
    Negative pull up 4x3 (scaling individually)
    6”-8” lowering
    - use extra weight if possible
    - scale down if you start loosing tempo or good form

  • CrossLifting Workout

    A)
    Every 2 mins x 5 sets
    3 Squat Snatch with 2" pause at bottom pos.
    - Drop and Go style!
    - start at 60-65% of 1 RM snatch and increase load if form allows

    B)
    3 mins ON/ 90" OFF x 4 sets
    200m run
    remaining time amrap
    3 power snatch
    6 air squat

    Weigths
    @43/30
    @50/35
    @60/40
    @70/45

  • EasyWOD 14.4.2025 Workout

    Voima
    E3MOM, 4 rounds
    8 tempo ring row
    - ylhäällä 1s pito, alaspäin hitaasti
    - sopivan haastava kulma

    WOD
    16min amrap
    30 cal ergo
    30 air squat
    30 sit up/vatsatutistus
    30 worm push up
    30 ring row

  • 8.4.25 Workout

    3 rounds:
    15 ring row
    15 barbell curl
    30 banded tricep pushdown
    - rest as needed

    • banded tricep pushdown: kumppari ylhäälle tankoo kiinni ja siitä ote molemmin käsin, kyynerpäät kyljissä ojennat kädet suoraksi käyttäen ojentajaa. Hallittu palautus

  • Muscle & Power, YV1 Strength

    Push press 2 RM, then 3 sets @ 80% (choose reps)

  • Endurance WOD Workout

    40 min EMOM for max reps/calories
    1: wallballs
    2: rest
    3: barbell SDLHP 30/20 kg
    4: rest
    5: box jump 24/20”
    6: rest
    7: push press 30/20 kg
    8: rest
    9: row
    10: rest

    Note the total reps.

  • Endurance WOD Workout

    6 rounds with moderate pace:
    1 min of run
    1 min of wall walks
    1 min of row
    1 min of jump rope
    1 min of burpee
    1 min of bear crawl
    1 min rest