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

  • 25.2.2025 BMU & HSW Drills Workout

    Bar-muscle up prep 1-2 rounds

    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps
    +
    HSW prep 1-2 Rounds of
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    0:20-0:30 Wall facing flutters
    10-20 Handstand shoulder taps

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    15-30s chin over bar
    15-30s ring support
    15-30s hollow hold

  • Painonnosto - Perjantai Workout

    LÄMMITTELY

    3-4 Kierrosta, 3-5 toistoa per liike,
    Voimatempaus lantiolta
    Niskan takaa vauhtipunnerrus
    Valakyykky
    Voimatempaus polvelta + valakyykky
    Alle veto lantiolta (tall snatch)
    Niskan takaa kyykkyyn työnnöt (snatch drop)

    RIVE & TYÖNTÖ

    Nousu päivän kunnon mukaiseen raskaaseen, mutta terävästi liikkuvaan rive+työntö ykköseen.

    TEMPAUS

    Tempaus polvelta,
    Nousu päivän kunnon mukaiseen raskaaseen, tempaus ykköseen.

    BONUS
    Etukyykky,
    Nousu päivän kunnon mukaiseen raskaaseen ykköseen 12.00-15:00 minuutissa

    Cyclist kyykky,
    3 x 6-8 (kevyt)

    Askelkyykky vuorojaloin,
    3 x 10-12 (kevyt)

    Keskivartalo:
    3 Kierrosta,
    :30s 1-Käden lankku, vasen
    :30s 1-Käden lankku, oikea
    20m+20m 1-Käden farmarikanto (kevyt)
    1:00 min lepo kierrosten välissä

  • STAMINA Workout

    3 rounds
    row 500m/Ski 500m/C2Bike 1000m
    25 burpee
    - rest 2min between rounds
    - tavoite sama vauhti kaikilla kierroksilla
    - pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

  • WOD 27/02/25 Workout

  • 27.2.2025 Active Recovery Workout

    3 rounds @ steady pace
    20m Duck walk
    20 Hand-to-hand swings
    20 Box pike shoulder taps
    6-minute SkiErg or row
    4 rounds for quality
    12 Prone Cuban Presses
    10 Hanging scapula rolls, alternating
    8 Kang squats
    6 Tactical ankle rocks

  • Partner wod Workout

    Amrap 30 (you go, I go)
    100 wallball
    80 su (each)
    60 dual kb reverse lunges
    40 dual kb push presses
    20 v-ups
    10 synchro burpees

  • "30 CALIBER" Workout

    For Time
    30 calorie Assault Air Bike
    30 Box Jumps (24/20 in)
    30 Kettlebell Swings (53/35 lb)
    30 Jumping Pull-Ups
    30 Push Presses (43/35 lb)
    30 Knees-to-Elbows
    30 Wall Ball Shots (20/14 lb)
    30 Back Extensions
    30 Burpees
    30 Lunges
    30 calorie Assault Air Bike

  • WOD: “Row & Press Smash” Workout

    (Full-body strength & endurance with rowing, push-ups, and dumbbells!)

    For Time (Cap: 30 Minutes):

    4 Rounds:
    • 500m Row (Strong, steady pulls!)
    • 12 Dumbbell Hang Power Cleans (10/6 kg each hand) (Explosive hip drive!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 12 Dumbbell Push Press (50/35 lbs each hand) (Leg drive into a strong overhead press!)

    🔥 Goal: Keep a steady pace on the row, stay unbroken on the dumbbell movements if possible, and maintain solid push-Ups

  • Conditioning Workout

    EMOM 16’ 40” work / 20” rest sc:30”/30”
    1. Wall ball@9/6kg
    2. Sit up
    3. Alt. Hang Dumbell snatch@22,5/15kg
    4. Pull through @22,5/15kg

    Rest 2’

    EMOM 16’ (40”/20”) scaled: 30”/30”
    1. Box jump@60/50cm
    2. Toes to bar
    3. Shuttle run
    4. Push up on box