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

  • Back squat Strength

    5x77
    3x83

  • Saturday Grind Workout

    30' AMRAP w. partner
    Buy in: 100 cal row
    Then AMRAP
    1/1 rnd Cindy
    20 partner wall ball
    1/1 rnd Cindy
    10/10m burpee bunny hopp
    1/1 rnd Cindy
    30/30 DU
    40 cal row

  • Emmin treeni Workout

    5 rds
    3 min on 1min off

    15 wall ball
    10 burpee/echo
    15 kb swing / 30 du
    10 lunge

  • EMOM 16 Workout

    1. 16 kb russian swing @16kg
    2. 12 romanian deadlift @45kg
    3. 10+10 1-leg "butt" lift
    4. 20 abmat sit-up

  • Main site Wednesday 250416 Workout

    For time

    ♀ 155 lb and a 20-inch box
    ♂ 225 lb and a 24-inch box

  • Conditioning Workout

    In 15 mins complete:
    5 rounds of:
    8 Burpee box jump @60/50cm
    16 alt. DB Hang Snatch @22,5/15kg
    32 Double under/64 single under

    Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

    REST 3 mins

    In 15 mins complete :
    5 rounds of:
    8 alt. DB box step up@22,5/15kg @60/50cm
    16 incline push up on box
    32 air squat

    Remaining time : max rep box jump over @60/50cm

  • 19.4.25 Workout

    AMRAP 20

    30 box jump @60/50
    25 toes to rings
    20 hang power clean @50/35kg
    15 bar over burpee

    Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

  • Erg and wall Walks Workout

    30 MIN AMRAP

    • 2 Min Erg
    • 3 Wall walks

  • 18.04.2025 Workout

    A) EMOM 32-40 (0:45 / 0:15)

    1) Echo for calories
    2) Row for calories
    3) SkiErg for calories
    4) Recovery (walk)

    *Alota iisimmin ja nosta joka kierros vähä vauhtia

  • Conditioning Workout

    For time with partner
    3 rounds of
    30 Double KB deadlift @24/16kg (YGIG)
    30 Double KB Push up (YGIG)
    30"Partner assisted HS hold each person
    Timecap: 12 mins

    REST 3 mins

    For time with partner
    3 rounds of
    30 syncro USA swing@24/16kg
    30 box jump over @60/50cm (YGIG)
    30" L-hang each person
    Timecap: 12 mins

    REST 3 mins

    Partner Tabata for AMRAP
    4 rounds ( total 8 mins)
    20" amrap for Partner1 then 20" amrap for Partner2
    Double under
    KB Snatch @24/16kg
    Goblet squat @24/16kg

    Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard