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

  • 05.08.2025 Workout

    Snatch

    A) Build up to days heavy:

    B) 4x1min On/1min Off:

    1st round: 45kg
    2nd: 50kg
    3rd: 55kg
    4th: 60kg

    Back Squat

    • 5x2 *rest 3min between sets

    Metcon

    2-2-2-3min on/1:30 Off:

    • 4 Wall Walk
    • 15m DB farmers Lunge (2x35lbs)
    • AMRAP: BBJO

    Workout stops when 50 BBJO reps done, or last interval ends.

    Accessories

    A) 3-4x For Quality:

    • 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
    • 10-15 Slider Hamstring Curl

    B) 3-4x For Quality:

    • 10/10 DB Bent Over Row
    • 10-15 DB Seated Lateral Raise**

  • Pn-reenit Workout

    Ylöstyönnön allepudotusta päkiältä ja tasajalalta molemmat jalat vuorotellen eessä kolmosia
    15-19kg

    Vauhtipunnerrus saksiasennossa molemmat jalat kolmosia
    15-25kg

    Ylöstyöntö saksiasennosta molemmat jalat kolmosia
    25,30

    Rive lantiolta + rive + työntö
    30,35,40,45,49,51

    1 voimat. + 2 allepud.
    15,25,27

    Temp lantio + tempaus
    27,29,31,34

    Thruster kolmosia
    25,30,35,40,44,46

  • Back to work Workout

    5 rounds:
    2 min on / 1 min off

    10 cal echo bike
    15 kb swings
    12 wall balls

    X2GT

  • ATPF #masu Workout

    ATPF WEEK 30 Day 1

    ACCESSORY (optional)

    1-3 rounds, go by feel:

    1) 20m + 20m single arm KB OH Carry
    2) 12-20 KB Drag in Top of Push-Up

    Target: work those shoulders with perfect form.

  • ATPF #masu Workout

    ATPF WEEK 30 Day 1

    CONDITIONING
    For time:
    40/30cal Bike
    20 OHS 40/30kg
    15 Bar over Burpee
    20 OHS
    40/30cal Bike

    RPE 4-5. Target: sub 8min. TC 11min.

    Can you go unbroken?

    Rxd: 40/30kg. Masters: 35/25kg.

    Tailoring Options: Bike→ Row or Echo OHS→ elevate heels to get full range of motion.

  • 5.8.2025 Workout warmup ( Strength ) Workout

    2 rounds
    5 Deck squats
    8 KB hike cleans
    8 V-ups
    30 Speed rope
    +
    Build to workout weight for DB movements
    * Practice few sets of the other movements in-between
    +
    @ workout weight
    100m Run
    3 DB Devils presses
    5 Chest-to-bar pull ups
    20 Double-unders
    4 DB Front squats
    4-6 Toes-to-bars

  • KONE metcon 310725 Workout

    AMRAP3
    4 power snatch @40 kg
    4 high box jump

    AMRAP3
    4 power snatch @40 kg
    4 high box jump

    AMRAP3
    20 burpee over bar
    Remaining time max calories echo bike

  • KONE strength 310725 Strength

    Hang squat snatch

    3x3 hang squat snatch @73-77%
    3x2 hang squat snatch @80-85%
    3x1 hang squat snatch @85-95%

  • KONE metcon 050825 Workout

    3-4 rounds

    3 wall walk
    6 power snatch @40 kg
    7 cal echo bike
    6 power snatch @40 kg
    3 wall walk

    Rest 2 min

  • KONE strength 2 050825 Strength

    Back squat

    5-4-3-3