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

  • 10 min emom Workout

    10 min emom: 3-10 x strict hspu quality work

  • Dumbbell DT Workout

    5 rounds for time:
    12 x Db Deadlift 22,5/15 kg
    9 x Db Hang power clean
    6 Db Stoh

  • 1.4.2025 Workout warmup Workout

    1:30/0:30 of each @ increasing pace
    1) Air bike
    2) Row
    +
    0:30 Hang from bar
    4/side Single arm KB hike clean
    +
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    +
    Build to workout weight for KB CnJ and FR WL
    * Practice few sets of chest-to-bars and toes-to-bars between sets
    +
    @ workout weight
    12/8 (cal) Air bike
    6 Chest-to-bar pull ups
    4 KB Clean and jerks
    12/8 (cal) Row
    6 Toes-to-bars
    4 steps KB front rack walking lunge

  • Kati Workout

    1 min. /liike - yhteensä 30 min.

    Kyykyt: 20 kg ja 25 kg pallo
    Heitot ja kierrot: 12 kg:n seinäpallo
    Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
    Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
    Farmarikävely: 20 kg ja 15 kg,
    Kädet ylhäällä 8 kg painot

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds of

    30 sec singles
    10 active 2 passive
    30 sec high singles
    10 scapula pull
    30 sec fast singles
    20 rubberband pull apart
    30 sec DU practice
    10 kips

    Gymnastics for quality
    30min

    Concentrate on bar approach and minimum amount of kipping swing before rep.

    ADVANCE
    Ring/Bar muscle-up baisics

    INTERMEDIATE
    Butterfly pullups/C2B

    BEGINNER
    Kipping, K3E, T2B

    WOD
    AMRAP 6min
    YGIG

    30 DUs
    1 RMu/BMu

    Scale as needed

  • WOD 20/03/25 Workout

  • Saturday Grind Workout

    30' AMRAP w. partner, YGIG style
    1000m row
    75 DU/150 SU (each, YGIG)
    50 wall ball
    25 burpee over bench
    10 partner deadlift @100/70kg

  • Incline DB Bench Press / Pull-ups 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Incline Dumbell Bench Press 30°
    • Strict Pull-ups
    Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

  • Back Squat 8x4 Strength

    8 sets:
    • 4 Back Squats
    Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • Weighted Dip 3x4, 1x8 Strength

    Weighted Dip 3x4, 1x8