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

  • 3 x 8-10 suorin jaloin maastaveto Strength

    Lepo 1-1,5min

  • 13.02.2026 (AM) Workout

    Snatch

    A) E2MOM Untill Days Technical Heavy

    B) 1min On/2min Off X4

    1st Round: AMRAP Snatch @90% From days max
    2nd: 85%
    3rd: 80%
    4th: 75%

    Squat Proge
    Ens viikolla testiviikko

    Back Squat

    • 4x1 @90-93% (jätä vielä varoja)

    *rest 3min between

    Front Squat

    • 3x3 @80%

    *rest 3min between

    T2B

    E30SEC X15

    Rounds 1-10:
    - 5-7 T2B (valitse toistomäärä ja pidä samana)

    Rounds 11-15:
    - 8 V-Up

  • MamaWod Workout

    E2:30 x 10, alt. A/B

    A: 12 bench press + 12-15 goblet squat
    B: 12 dual kb deadlift + 12-14 gorilla row

  • Conditioning Workout

    Partner Workout

    Every 10 mins x 3 sets
    A)
    YG,IG
    Complete :
    30-20-10
    Cal row
    Box jump @60/50cm
    T2b
    Remaining time is rest!

    B)
    RELAY style ( Full round Then switch)
    Complete 6 rounds of
    24 Double under / 72 Single under
    12 DB Deadlift @2x15/10kg
    9 DB Hang Power Clean
    6 DB STOH
    Remaining time is rest

    C)
    Every 2 mins x 5 sets
    5 Synchro burpee
    10 Snychro DB Hang Snatch alt. @22,5/15kg (5/5)
    20 Synchro air squat

  • Leg Day (Strength vk7) Workout

    Zone 1:
    -Sandbag Zercher Lunge 15m
    -Sandbag row x 10
    -Sandbag Lunge 15m
    -rest 30s

    Zone 2:
    -30s sprint (incline 6-10%)
    -45s Walk (incline 6-10%)

    Zone 3:
    -Row 1km-1.5km
    -Rest for remaining time

    Zone 4:
    -Airbike 400m
    -Sled Push sprint 12,5m
    -WB x 10
    -Rest 30s

    Zone 5:
    -Back Squat with triple pulse x 5
    -Copenhagen plank with powell Arm x 5 (plate or without)
    -Rest 30s

    -1 round
    -7min work/40s rest

  • STRENGTH CLASS Workout

    Week2
    A) Strict Press
    5x5 @70%
    - last set AMRAP

    B) Upper body accessory

    3x
    20/20s SA Bottom-up KB hold
    15 Prone Y-raise

    C) Single leg work
    3 sets
    20/20s Single leg Glute Bridge hold
    8/8 Single KB Lateral Lunges (ipsilateral)

  • Rinnalleveto raaka 3x5 Strength

    Lämmittelysarjojen jälkeen raaka rinnalleveto 3x 5 toistoa.

  • 12.02.2026 Workout

    Deadlift

    E3MOM X6

    • 2 DL

    • Nosta painoo joka setti, vikat kaks sais olla oikeesti raskaita

    Posterior Strength

    A) 4 Rounds For Quality:

    • 30-45s SB Bearhug Walk
    • 10/10 KB Side Bend
    • 10-15 Hamstring Slider Curl

    B) 3x Superset:

    • 8-12 Bent Over Barbell Row
    • 10-15 Banded Lat Pull Down

    Basic Conditioning

    45-60min Z2:

    • 5min C2 Bike
    • 5min Row
    • 5min Ski

  • 11.2.2026 BasicWod Workout

    AMRAP 7

    2-4-6-8-10..etc
    Deadlift 70/50kg
    10 Jumps Over Barbell

  • Conditioning Workout

    Partner workout

    AMRAP 9 mins
    6 Dumbell Hang Cluster @2x22,5/15kg each person
    12 T2B
    18 cal row

    REST 3 mins

    AMRAP 9 mins
    6 DB Front Rack Lunges each side (3/3) @2x22,5/15kg each person
    12 DB Push up
    18 cal row

    AMRAP 9 mins
    6 DB Cl&Jerk @2x22,5/15kg each person
    12 box jump @60/50cm
    18 cal row

    Dumbell work is same amount for each partner, everything else is split as desired!