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

  • Kettlebell Workout

    A) Kettlebell snatch ladder

    1
    1-2
    1-2-3…
    …and so on. Complete the ladder both side, adding one rep to the ladder each round. Continue until failure.
    - unbroken sets
    - pick weight

    B) 3 rounds (1 min. work / 30 sec. rest)

    1: 12 sumo deadlift high pull + AMRAP air squats
    2: 12 alt. goblet lunges + AMRAP alt. V sit ups
    3: 25/25 sec. unilateral carry of choice for distance (overhead/front rack/farmer)

    C)
    Turkish sit up
    3x8 reps/side

  • Muscle & Power, YV2 Strength

    Hang clean pull 5x4 reps

  • Shoulder Press (Test for new 5RM) Strength

    Shoulder Press (Test for new 5RM)
    • 5 reps 45/35# empty barbell
    • 5 reps 45% 5RM
    • 5 reps 65% 5RM
    • 3 reps 85% 5RM
    • 5 reps 105% 5RM

  • AMRAP Workout

    10 Min AMRAP

    12 Handstand Push Ups
    9 TTB
    6 Front Squats

    @60/42.5
    RPE 9
    HR 80% +++
    goal is 8-10 rnds

  • Muscle & Power, AV2 Strength

    Deadlift 2 RM, then sets @ 90%, 80%, 70% (choose reps)

  • PT Group PE 14.6. klo 10.15 Workout

    LÄMMITTELY
    2 kierrosta
    - AKK - jalan ylivienti - vuorikiipeilijä
    - LLA - neg. punnerrus - kobra
    - Pöytänosto - eteentaivutus
    - Kerä - jalat auki eteentaivutus
    - Vartalon ojennus + soutu
    - Yhden käden roikunnassa kierrot
    - Tuulimylly
    - Kädet niskan takana kierrot ja taivutukset seinällä
    - Rangan rullaus korokkeelta kepin/tangon kanssa

    CIRCUIT 1
    2 x 40s./20s.
    1. Hiihto / soutu / pyörä
    2. Lankku - sivulankku
    3. Vuorikiipeilijä
    4. Askelkyykky taakse vk suorilla käsillä edessä

    2-3 min tauko

    CIRCUIT 2
    3 x 30s./15s.
    1. Hiihto / soutu / pyörä
    2. Tempaus lp
    3. Farmarikävely
    4. Russian twist

  • 11.5.2026 Shoulder Press & Pull-Ups, Strength Workout

    Alternate B1 / B2

    B1. Strict press, rest 1:30 before B2
    H6 @ 3 RIR (77+%)
    +
    2 x AMAP @ 90%H6

    B2. Strict pull up, rest 2:00 before B1
    H6 @ 3 RIR (77+%)
    +
    2 x AMAP @ 90%H6

    – Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.

    – Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

  • Skill & cardio work Workout

    6 rounds every 90sec
    1 round is:
    5-10 t2b
    10-15 barbell thruster @30kg
    5-10 kipping pull up
    DU practise

    +45' c2 bike @z2

  • 12.3.2024 EMOM 20 x 2 Workout

    20-minute EMOM (0:45/0:15)

    1) AMRAP Single-under crossovers
    2) AMRAP Wall balls @ 9/6kg
    3) AMRAP Rope climbs
    4) Rest

    – 2:00 rest –

    20-minute EMOM (0:45/0:15)
    1) 8-18 (cal) Row
    2) 8-18 (cal) SkiErg
    3) 8-18 (cal) Echo
    4) Rest

    The pace should be “moderately hard”, where you could sustain each EMOM for a few rounds longer if needed.
    Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the SU crossovers, WBs, and rope climbs

  • San Francisco boy Workout

    4 rounds for time

    1k bike / 25cal row
    30 wall ball 14lb
    20 wallball russian twist 14lb
    30 lunges with wallball 14lb
    20 burpee over line

    Tc 40min

    Core 4min amrap
    10 hollow rocks
    20 flutter kicks
    5 back movement