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

  • 10 min AMRAP: DB Snatch / Burpee Box Jump Overs Workout

    10 min AMRAP:
    • 2 Dumbbell Power Snatch 50/35#
    • 2 Burpee Box Jump Overs 24/20”
    • 4 Dumbbell Power Snatch 50/35#
    • 4 Burpee Box Jump Overs 24/20”
    • 6 Dumbbell Power Snatch 50/35#
    • 6 Burpee Box Jump Overs 24/20”
    … continue pattern until time is up.
    Goal: round of 14.

  • PTG TO 12.2.2026 klo 18 & 19 Workout

    LÄMMITTELY
    2 x 40s./liike
    1. Laite
    2. Kierto + käden avaus seinällä oik + vas
    3. Askelkyykkykävely kierrolla
    4. Mittarimato

    2x10min
    Lattiapunnerru kp x8
    Goblet squat x10
    Lankku 40-60s.
    —
    Boksille nousu x8/jalka
    Rengassoutu x10
    Seinäistunta 40-60s.

    EMOM 6
    40s. on / 20s. off
    1. Thruster / Wall ball
    2. Laite

  • 13.02.2026 (PM) Workout

    Pitkä Metukka

    10min Bike/Row/Ski (PK)
    Into,

    5MIN AMRAP:
    - 8 Double DB Hang PC @35lbs
    - 8 DB Box Step Over
    - 16 C2B

    10min Bike/Row/Ski (PK)
    Into,

    5MIN AMRAP:
    - 6 T2B
    - 6 Double DB FS @35lbs
    - 6 Burpee Over DB

    10min Bike/Row/Ski (PK)
    Into,

    5MIN AMRAP:
    - 4 Devils Press @35lbs
    - 4 Wall Walk
    - 4 bMU

    Accessories

    A) 3-4x For Quality:

  • PTG PE 13.2.2026 klo 10 Workout

    LÄMMITTELY
    Vastuskuminauhalla:
    Ylivienti
    Aukiveto
    Pull down
    Face pull
    Yhden jalan sjmv
    Lantionnosto ja lonkan loitonnus

    Roikunta
    Lapavedot
    Roikkuen jalan nostot / linkkari

    Seinäkyykky
    Eteentaivutus seinällä

    VOIMA
    Suorin jaloin maastaveto
    3 x 8-10

    EMOM 12:
    40s. on / 20s. off
    1. Soutu
    2. Slam ball
    3. Punnerrus käsien irrotuksella
    4. Linkkari

  • 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)