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

  • WOD accessory Workout

    3 sets for quality:
    Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side)
    KB goblet cossack squats x 8+8
    Plank hold x 30 s
    DB Zottman curls x 8

  • Endurance WOD Workout

    90 s on / 45 s rest x 15 sets (3 each)
    A. Row for calories
    B. 6 wall balls 9/6 kg + 3 pull ups
    C. Bike or run for meters
    D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20”
    E. rest

  • Endurance WOD Workout

    6 intervals for consistency (3 each):

    A. In five minutes complete:
    800 m run or 65/50 cal row or ski

    B. 5 min amrap:
    30 double unders
    10 med ball cleans 9/6 kg
    8 burpee pull ups

    1 minute rest between intervals

  • Endurance WOD Workout

    Every 7 minutes for 35 minutes (5 sets):
    750/650 m row or ski
    30 double unders
    15 KB swings 24/16 kg
    10 dual DB box step overs

  • Endurance WOD Workout

    6 min on, 1 min off for total of 6 rounds (2 each):

    A.
    Ski for calories

    B.
    10 wall balls 9/6 kg
    6 T2B
    50 double unders

    C.
    15/12 cal bike
    10 DB power cleans
    8 box jump overs (24”/20”)

  • Pn-reenit Workout

    Tempaus 2 stopilla polven alla ja polven päällä 1 +tempaus1-2
    29kg saakka

    Rive 2 stopilla polven alla ja polven päällä + rive + työntö stopilla dipin pohjalla + työntö
    25,30,35,40,44,45,49

    Etukyykky kakkosia
    35,45,55,60,65,70

    Hauisreeniä loppuun

  • 090425 Workout

    EMOM 40

    1. Kb lunges
    2. Pull ups
    3. Front rack carry
    4. Box jumps
    5. Db bench press
    6. Russian twist
    7. Kb swing
    8. Erg machine

  • Back squat Strength

    2x5
    2x3

  • Girl wods with partner Workout

    AMRAP30 ”you go, i go”

    ”Grace”
    •30 Clean and jerks (61/43kg)

    6 rounds of ”Cindy”
    •5 pull ups, 10 push ups, 15 sit ups

    ”Karen”
    •150 wb (20/14lbs)

    6 rounds of ”Cindy”

    ”Isabel”
    •30 snatch (61/43kg)

    Rest of time max cal echo

  • 08.04.2025 Workout

    Jerk

    𝐚. 𝐓𝐄𝐒𝐓:
    - Build to a days max in Split Jerk (15-20min)

    𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

    𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

    𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

    Push & Pull

    4 Sets Of:

    • 8-12 Horizontal Ring Row -Rest 90 sec-
    • 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

    Metcon

    For time:

    Accessories
    (Optional)

    A) 3-4x For Quality:

    *Rest 90s between movements and 2-3min between rds.

    B) 3-4x For Quality: