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

  • Conditioning Workout

    Partner workout
    Buy in: 5 min max calories on machine
    -into-
    AMRAP 10 mins
    3-6-9-12…
    box jump overs
    devil’s press@2x22,5/15 kg
    30 double unders/50 single unders after each round
    -rest 3 mins-
    AMRAP 10 mins
    3-6-9-12…
    pull ups
    dumbbell thrusters@2x22,5/15 kg
    30 double unders/50 single unders after each round
    -into-
    Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.
    The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

  • Weightlifting Workout

    Part A).
    Skill Primer
    Dip Muscle Snatch & Pause OHS
    (5-8 sets x 3+2 / 0:03 pause in the bottom)

    Part B).
    Tempo Snatch High Pull & Power Position Snatch
    (8 sets x 1+2 / 55%-70%)

  • Strict press Strength

    4x2, 1x1

  • 15.06.2025 (PM) Workout

    Engine

    20min AMRAP:

    • 1300m Row
    • 1300m Ski
    • AMRAP: Assault Runner

    REST 4MIN

    15min AMRAP:

    • 900m Row
    • 900m Ski +AMRAP: Ass Runner

    REST 4MIN

    10min AMRAP:

    • 450m Row
    • 450m Ski
    • AMRAP: Ass Run

    REST 4MIN

    5min AMRAP:

    • 225m Row
    • 225m Ski
    • AMRAP: Ass

  • Deadlift Strength

    Set 1: 5 Reps @80%
    Set 2: 3 Reps @85%
    Set 3: 2+ Reps @90%

  • Conditioning Workout

    In teams of 2

    For time of
    Buy in
    40 Burpee Box Jump @60/50cm ( YGIG)

    Then
    4 rounds of:
    15 Syncro USA Kb swing @24/16kg
    30 double under each (relay)
    60m Single Arn Overhead Carry (30m/arm)
    (Relay)
    15 Syncro Goblet Squat
    30 DU each
    60m Single Arm Front Rack Carry(30m/arm)
    (Relay)

    Buy out
    40 Burpee Box Jump

    Timecap : 32mins

  • Deadlift 6x3 Strength

    Deadlift 6x3

  • OPTIONAL Workout

    2-3 rounds

    15 banded tricep
    15 snowangel

  • Main site Monday 250623 Workout

    For time
    - 50 double-unders
    - 50 ring dips
    - 50 double-unders
    - 50 dumbbell box step-ups
    - 50 double-unders
    - 50 burpees
    - 50 double-unders

    ♀ 35-lb dumbbells, 20-inch box
    ♂ 50-lb dumbbells, 24-inch box

  • Viikko 29 Workout

    Kesäkauden viikko 5/7. Viime vklpn kisailijat voivat halutessaan tehdä viime viikon treenejä. Suosittelen ainakin 2 lepopäivä väliin kisoista ennen kuin salille uudelleen ja tosiaan viime viikon 4 treeniä ois täysin riittävät varsinkin jotka olitte stadikassa 2 päivän rupeamassa. Se on aina henkisesti jos ei fyysisesti kova koettelemus joten turha yrittää tulla repimiään liian kovaa liian aikaisin. Aarnille poimi 3-4 treeniä tehtäväksi tällä tulevalla viikolla.