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

  • Week 6,2 Strength

    Front squat
    - 6 x 2 @80%

  • Week 6,1 Strength

    Front squat
    - 2 x 2 @100%

  • KAHVAKUULA RUUVIKATU Workout

    INTERVALLIT 3 kierr. 40/20sek (12min)
    - Heiluri vastuksella
    - Kuulan kosketus lankussa
    - A.k. taakse + kyykky
    - Russian twist

    AMRAP 10
    - Am. heiluri x 12
    - Maljakyykky x 10
    - Rive+työntö x 8+8
    - Burpee x 6

    TABATA 4min
    - Heiluri raskaalla (Russian swing)

  • C&J waves Strength

    2 waves
    5-4-3-2-1
    1 piwer clean ja push jerk TnG
    Lepo aaltojen välissä 2-3 min.
    Nosta painoa joka sarjassa

  • 3 rounds for time: Sit-ups / Deadlifts / Wall Balla Workout

    3 rounds for time:
    • 30 AbMat Sit-ups
    • 13 Deadlifts 135/95#
    • 30 Wall Balls 20/14#
    Goal: 9 min.

  • TECHNICALLY STRONG Workout

    Gymnastics for quality
    40min

    BEGINNER
    Wall Walk & Wall kickup

    INTERMEDIATE
    Supported HSW & roll

    ADVANCE
    Handstan walk obstacle course

  • Jerk 5-5-5 Strength

    Jerk
    • 3 sets of 5 reps at 55%, 65%, 75% of 1RM
    Can be from the rack / jerk boxes.

  • AF 2026 #masu Workout

    AF WEEK 19 DELOAD, Day 3

    CONDITIONING:
    AMRAP 15:

    10TTB
    20 Wallball
    30/24cal Ski

    RPE 4, with heavy breathing but not all out.

    Target: 4+ rounds.
    Target: unbroken sets with a little rest between movements. Consistent pace with the Ski erg.

  • Strength Class Workout

    Week 6
    1. Bench Press - week 6
    4x2 @90%
    2x1 @92%

    1. Front Rack Lunges
      4x8/8 @rpe 8

    2. Accessory

    3. AMRAP 6 mins: Barbell Pump

      10 DL
      10 bent over rows
      10 Sumo DL high pull
      10 V-ups

  • Gymnastics Workout

    -handstand walk
    -gymnastics holds (hollow, ring support hold, dip support hold)