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

  • Program60 070125 Workout

    AMRAP 6

    10 kipping pull-ups
    15 GHD situps

    Rest 3 min

    AMRAP 6

    6 cal ski
    3 wall walk

  • Program60 070125 gymnastic strength Strength

    weighted pull-up

    1. Build to today's heavy 5
    2. 3x5 @50% of 1

  • Partner workout 6.1 Workout

    12 min AMRAP

    20 plate squat/air squat
    20 GTOH
    20 burpees
    20 situps

  • 5 rounds for max reps: 200 m Row + Max Wall Balls Workout

    5 rounds for max reps:
    • 2 min: 200 m Row + Max Wall Balls 20/14#
    • 2 min: Rest
    In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round).

  • Death by Hang Clean Workout

    For max rounds completed:
    • Death by Hang Clean 115/75#
    Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

  • PTG 7.1. klo 10 & 11 Workout

    LÄMMITTELY
    2 x 40s./20s.
    1. Eteentaivutus + kierrot
    2. Pystypunnerrus seinällä
    3. Rullan kanssa käsien työntö ylös
    4. Kepin vienti niskan taakse + kyykky
    5. Nelinkontin jalan pyöräytys aukikiertoon + lantion työntö taakse
    6. Skorpioni

    VOIMA
    3 x 10 Takakyykky
    3 x 10 Pystypunnerrus

    CIRCUIT
    2-3 x 30s./15s.
    1. Lankussa kuula edestä-taakse
    2. Stepperille/boksille nousu
    3. Hiihto ergo
    4. Vuorikiipeilijä

  • 7.1.2025 (AM or PM) Workout

    GYMNASTICS

    A) E90SEC x10
    - ''X'' rMU

    • Yritä saada alkuun vaikka muutama kakkonen ja sit ykkösiä. Katotaan paraneeko, kun lisätään vähän lepoa.

    B) Ring Strength

    EMOM 12:

    1) 15-30s Ring Support Hold
    2) 15-30s Ring Dip Hold
    3) 15-30s Chin Over Bar Hold
    4) Rest

    METCON

    6MIN AMRAP:

    Rest 3min
    Into,

    4MIN AMRAP:

    ACCESSORIES

    A) 3-4 ROUNDS FOR QUALITY:

    • 20-30 GHD Hip Ext.
    • 45-60s SB Bearhug Hold.

    B) BODAUSTA 3-4 ROUNDS FOR FUN:

  • 5.1.2025 Workout

    BENCH PRESS

    E3MOM X6:

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Reps

    *@80-90% of 1RM

    METCON

    3 SETS OF:

    -100 DU/SU
    -50 Cal Row
    -35 WB
    -20 DL @90kg

    -rest 4min between-

    ACCESSORIES

    4x For Quality:

    -30-45s Double KB Front Rack Carry
    -10-20 Hanging Knee Tuck
    -30/30s Side Plank

    *rest as needed

  • 3.1.2025 Workout

    1) LIFTING

    A) OHS: E2MOM X6

    Set 1-2: 3 OHS @65-70%
    Set 3-4: 2 OHS @70-75%
    Set 5-6: 1 OHS @75-80%

    B) Squat Snatch E2MOM X9

    Set 1-3: 3 TnG Squat Snatch @70-75%
    Set 4-6: 2 TnG Squat Snatch @75-80%
    Set 7-9: 1 Squat Snatch @80-85%

    C) BB Cycling

    4 Sets of: 40s on/80s Off:

    2) METCON

    2 Sets Of:

    AMRAP 6:

    -15 Thruster @35kg
    -10 T2B
    -15 Cal Row

    -Rest 4min between sets-

    3) ACCESSORY

    4X FOR QUALITY:

    -30/30s Side Plank
    -15/15 KB Side Bend
    -20-30 Russian Twist w/plate

  • Shoulder Press 5-4-3-2-1 Strength

    5-4-3-2-1 rep:
    • Shoulder Press
    • Deadlift
    Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM