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

  • Box jump 10x emom 10min Workout

    Emom 10min
    10 bux jumps / emom
    Total 100 box jumbs
    M61cm / F51cm

  • Main site Tuesday 251007 Workout

    For time

    • 50 GHD hip extensions
    • 800/1,000-meter row
    • 25 GHD hip extensions
    • 400/500-meter row

  • 12.10.25 Perfo Workout

    WU

    Speed
    3-4x
    6-8/puoli lateral quick step

    3-4x
    Power snatch (50 % 1RM) 3
    4 vertical jump

    3-4x
    medball rotational throw

    CF
    24-16-8
    Thruster 15/20kg
    BFB
    Rest 1min
    5/6-10/12-15/18
    Bike
    6-12-18
    T2B

  • Main site Monday 251006 Workout

    For time

    • 21 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

    • 18 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

    • 15 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

    • 12 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

    • 9 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

    • 6 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

    • 3 ring dips

    • 3 squat snatches (♀ 95 lb, ♂ 135 lb)

  • 4 rounds of weighted pull-ups Workout

    A) For 1 min as many reps as possible with 5 kg
    1 min rest
    Repeat A
    2 min rest
    B) For 1 min as many reps as possible with bodyweight
    1 min rest
    Repeat B

  • 16.10.2025 Clean & Jerk, Strength Strength

    Clean and jerk – Go every 0:30-0:45

    3 x 1 @ 70-75%
    3 x 1 @ 72.5-77.5%
    3 x 1 @ 75-80%
    3 x 1 @ 77.5-82.5%
    3 x 1 @ 80-85%

    Rest 2:00-3:00 b/t sets

    – Build within the percentage range on each set if you can
    – These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

  • Crosstraining - Torstai Workout

    LÄMMITTELY

    10:00 Minuuttia:
    :45s Vapaavalintainen ergometri
    10 Deathmarch -askelta käsipainojen kanssa
    5/5 Polvennostoa lisäpainon kanssa
    5 “6-Way meadow raise”
    10/10 1-Käden sivutaittoa

    KUNTOHARJOITUS

    3 Kierrosta,

    A)
    6:00 min vapaavalintainen ergometri (kevyt)

    B)
    6:00 min “AMRAP”
    10 Deathmarch -askelta käsipainojen kanssa
    10/10 Polvennostoa lisäpainon kanssa
    5 “6-Way meadow raise”
    10/10 1-Käden sivutaittoa

    HUOMIOITA

    Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

  • Bench press 10-8-6-4 Strength

    Penkki 10-8-6-4

  • 12.10.2025 (AM or PM) Workout

    Deadlift

    • 5 Reps @65%

    *rest 2min

    • 5 Reps @75%

    *rest 3min

    • Max Reps @85%

    Shoulder Press

    E3MOM X6:

    • Set 1-2: 8 Reps
    • Set 3-4: 6 Reps
    • Set 5-6: 4 Reps

    More Strength

    A) 3x Superset

    • 15 Banded GHD Hip Ext. + 20-30s Hold On Top
    • 45-60s SB Bearhug Carry Hold *rest 3min between rounds

    B) 3x Superset

    • 10/10 alt. DB Hammer Curl
    • 10-15 KB Front Raise *rest 3min between rounds

    C) Optional 3 Rounds:

  • 12.10.2025 (AM or PM) Workout

    Engine

    60min AMRAP Z2:

    • 1km C2 Bike
    • 500m Ski
    • 60m Farmers Carry
    • 8 Shuttle Run (7.5+7.5m)