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

  • 5 rounds for time: Box Jump Overs / Deadlifts Workout

    5 rounds for time:
    • 15 Box Jump Overs 24/20#
    • 15 Deadlifts BW
    BW = bodyweight, meaning, the weight of the barbell equals your bodyweight. Goal: 10 min.

  • 27.10.2025 RMU Drills, Strength 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

  • 21.10.2025 Workout

    Push And Pull Waves

    Wave #1:

    Strict Press: 8-6-4

    Legs Elevated Ring Row: 14-12-Max Reps

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Wave #2:

    Strict Press: 6-4-2

    Legs Elevated Ring Row: 12-10-Max Reps

    *rest 30s between movements + 2-3min between rounds
    *Max reps in last set of ring rows

    Metcon

    15min AMRAP:

    Accessories

    4 Rounds For Quality:

    • 10/10 1-arm Band Pull Apart
    • 10-15 DB lat pull over
    • 10-15 Seated Dual DB Lateral Raise

  • Hatch squat week 2 day 1; back squat Strength

    Back squat

    10*60%
    8*65%
    6*70%
    6*75%
    6*80%

  • Kädetön hybrid 3 Workout

    400m run
    10 x puoli kiertoliike painon kanssa
    400m run
    30 box jumps
    400m run
    40 air squat
    400m run
    40m lunges
    400m run
    40 sit-up
    400m run
    10x2 x2 Kyynärpää-polvi & linkkari
    400m run
    Plank
    400m run
    Köpis 10-20s/puoli x 3

  • 3rm maastaveto Strength

    Tee lähestymissarjoja pikku hiljaa kohti 3 toiston maksimia. Keskity hyvään tekniikkaan!

  • 30.10.2025 Front Squat, Strength Workout

    1 ¼ Front squat

    3-5 x 3 @ 70-80%H2, go every 2:00-2:30

    – 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
    – Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
    – Keep the bar path straight, elbows high, and trunk stable throughout each rep.

  • 30.10.2025 Hang Power Snatch, Strength Workout

    5 Rounds, Every 2:30

    10 Hang power snatches (UB)

    You can build the weight up (ONLY if moving well) OR stay at the same weight

    Intent. Improve your barbell cycling efficiency and stamina.

    Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

  • 30.10.2025 Isometric Holds Workout

    Isometric holds – 2-3 Rounds

    0:10-0:30 Ring support hold
    0:10-0:30 Chin over the (pull-up) bar hold
    0:10-0:30 Bottom of ring dip support
    0:10-0:30 Hanging L-sit hold

  • Viikko 44 Workout

    Heti alkajaiksi napataan terävät tempaukset jonka perään 1rm back squat. Sit jatketaan hommia tiistaina jerkkien herättelyillä, jota seuraa kepeämpää penaa.
    Loppuviikosta luvassa mm. modified fran tai Fran.