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

  • Main site Friday 250502 Workout

    For time

    ♀ 35-lb kettlebell
    ♂ 53-lb kettlebell

  • Snatch Strength

    Vappukisat

  • 250m row Workout

    for time

  • Long endurance Workout

    2000 m C2 bike
    1000 m Ski Erg
    2000 m C2 bike
    50 HSPU
    2000 m C2 bike
    50 box over step ups with DB (22,5/15kg)
    2000 m C2 bike
    50 DB snatch (22,5/15kg)
    2000 m C2 bike
    1000 m row
    2000 m C2 bike
    100 m farmer carry (2x 24/32kg)
    2000 m C2 bike
    100 m sandbag carry walking lunge (10/20kg)
    2000 m C2 bike
    100 wall ball (4/6kg)

  • 07.05.2025 Workout

    Press

    Strict Press:

    A1) Build to days Heavy 3RM

    A2) Strict press 2x5 @85-90% from 3RM

    Pull

    EMOM 8:

    • 1 Legless RC

    Push & Pull

    4 Rounds:

    • 15-20 Parallette/Ring Push Up rest 60s
    • 4-6 Rope Pull Up (R hand above) rest 30s
    • 4-6 Rope Pull Up (L hand above) rest 2min

    METCON

    4 Rounds For Time:
    400m Run
    25 GHD
    8 Devils Press @2x35lbs
    Cap: 18min

    Building

    4 Rounds For Quality:

    • 10/10 Standing DB Bicep Curl
    • 10-15 Seated DB Lateral Raise
    • 10/10 Single Arm Band Pull Apart *rest as needed

  • Power snatch + ohs Strength

    3 sets of 2+2 @ 80%

  • Kettlebell Workout

    A)
    30 complex for time with double KB:
    3 clean
    3 front squat
    3 jerk
    @moderate heavy
    Time cap 35’

    B)
    Optional core strength
    2-3 rounds
    10/10 side bend
    12 pull through in bear plank

  • Saturday Grind Workout

    3x8'AMRAP w. partner, 2'rest
    10 syncro KB clean @24/16kg
    20 cal row
    10 syncro KB goblet thruster
    30 box jump
    10 syncro KB swing
    40/40 DU (can be done together)

    Continue where you finished last AMRAP

  • Bodybuilding Workout

    Db press
    10-9-8-7-6-5-4-3-2-1

    in between sets 3 banded pull-ups

  • Foundational 91 (Modified) 2.5.2025 Workout

    Section duration: 40 mins
    Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
    Each athlete performs 4 rounds at each station before moving on.
    Once athletes leave a zone, they do not return.

    Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
    Zone 1

    A - Hot Feet Sprawl, B - Row Sprint

    00:40
    Hot Feet Sprawls
    00:40
    Row Sprint

    Zone 2

    A - Plank, B - Sled Pull

    00:40
    Crucifix Plank
    00:40
    Arms Only Sled Pull

    Zone 3

    A - Pushups, B - Skierg Sprint

    00:40
    Narrow pushup
    00:40
    Sled push

    Zone 4

    A - Swings, B - Plank jacks

    00:40
    KB Gunslinger Swing
    00:40
    Alt Plank Jacks

    Zone 5

    A - Clusters, B - Hollow Body Flutter Kicks

    00:40
    DB Clusters
    00:40
    Hollow Body Flutter Kicks