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

  • Deadlift 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

  • 3.1.2025 (AM OR PM) Workout

    1) SKILL

    A) Use 15min to practice one movement
    (HSW Obstacle, HSW Ramp, HSW Piruette, HS Hold)

    B) For Time:

    8-6-4-2
    - Wall Walk
    20-40-60-80
    -DU

    ACCESSORIES

    1) Shoulders + Hands

    4x For Quality:

    • 10 Strict Press (3s tempo down)
    • 10-15 Lu Raise (2x plate)
    • 15/15 DB Hammer Curl

    *rest as needed

    2) Upper back

    4x For Quality:

    *rest as needed

  • Gymnastics strength Workout

    aligator roll 3x5/5

    10'EMOM:
    1: 5/5 steps on plate w. arms in pike push up
    pos.
    2: 6-8 ring row

    5 rnds:
    2/2 TGU @mod/heavy KB
    5/5 KB pull through
    1 slow eccentric pull up
    1' rest

  • Program60 301224 Strength

    Power Clean
    3 rounds of:
    1 PC @85%
    2 PC @80%
    3 PC @75%

    Rest 2min between rounds

  • 31.12.2024(PM) Workout

    ENGINE

    20MIN AMRAP (VK)

    10-20-30-40 etc.

    -Cal Row
    -Cal Bike Erg

    -Rest 5min-

    E8MOM X5:

    -15 Cal Ski
    -5 SB Over Shoulder @45-50kg
    -30m SB Bearhug Carry
    -15 Cal Ski

  • PK intervalli Workout

    60 min bike erg
    Syke välillä 115-140
    Asetukset
    1-4 10 min
    4-5 10 min
    5-6 10 min
    7-10 5 min nostoilla
    6-5 10 min
    4-3 10 min
    2-1 5 min

  • 1.1.2025 Workout

    1) SQUATS

    BACK SQUATS:

    1x10 @60kg
    1x8 @65kg
    1x6 @70kg
    1x6 @75kg
    1x6 @80kg

    FRONT SQUATS:

    1x5 @55kg
    1x5 @65kg
    2x5 @70kg

    2) METUKKA

    3 Sets:

    -40 cal Row
    -40 WB
    -20 Heavy DB Snatch @40lbs
    -10 Burpee BJO (HIGH)

    -Rest 3min Between sets-

    3) ACCESSORY
    3-4 ROUNDS FOR QUALITY:

    • 15-20 GHD Hip Ext. (Banded)
    • 30-60s Heavy KB FR. Carry
    • Max Hold L-Sit (jätä vähän varaa)

  • 31.12.2024 Warmup Workout

    Warm-up

    5:00 Row @ easy pace
    Reps of each.
    +
    Band and KB activation drills – 2 to 3 rounds
    10 Banded glute bridge
    5/side Half kneeling press
    10 Banded squat
    10m/side Front rack + overhead carry
    +
    Barbell Warm-up
    Build to your chosen working weight via a single rep complex to conserve energy.
    1 Deadlift
    1 Hang power clean
    1 Front squat
    1 Thruster
    1 Shoulder to overhead
    3m Overhead carry
    +
    2 rounds @ race pace
    4 Burpees over the bar
    3 Deadlifts
    2 Hang power cleans
    1 Front squat
    1 Thruster
    1 Shoulder to overhead
    Rest 1:30 between rounds

  • New Years fun Workout

    10-9-8-...2-1
    Deadlift, 80kg / approx 100% BW
    Bench, 70kg / approx 75% BW
    Hang Squat Clean, 50kg / approx 50% BW

    Between each round:
    5 strict pullup
    5 t2b

  • 31.12.2024 (AM) Workout

    GYMNASTICS

    1) RING MU

    A) EMOM10:

    -''X'' Ring MU

    *jos tällä viikolla menis vaikka paremmin.

    B) Gymnastic Strength METCON:
    For Time:

    -8-6-4-2 Strict Ring Dip
    -rest 60s-
    -1 Legless RC
    -rest 60s-

    *Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

    C) PULLING
    4 ROUNDS FOR QUALITY:

    *Rest as needed

    D) PUSHING
    4 ROUNDS FOR QUALITY:

    • ''X'' Parallette Push Up (2RIR)
    • 15/15 DB See-Saw Press