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

  • 17.04.2025 Workout

    Deadlift

    A) Build Up To Days Heavy 4RM

    B) 2-3 x 4-6 Reps @85-90% From heavy 4
    *Rest 3min between sets

    Upper Body Strength

    A) Build up to days heavy 3RM Strict Press
    +
    1 Set of 4-6 Reps @90% From 3RM
    +
    1 Set of As many reps as possible @85% from 3RM

    *Between every set of Strict Press:

    -8-12 Reps Each arm

    Engine

    1- 2 Sets of Intervals

    A1 For Time:

    • 20 Cal Echo
    • 20 WB

    • 20m DB Walking Lunge (2x50lbs)

    • 2min Recovery Bike-
      Into,

    A2 for Time:

    • 20 Cal Ski Erg
    • 15 Pull Up
    • 15 Burpee To Target

    -3min Recovery Bike-
    *Repeat second time if energy

  • Conditioning Workout

    For time with partner
    3 rounds of
    30 Double KB deadlift @24/16kg (YGIG)
    30 Double KB Push up (YGIG)
    30"Partner assisted HS hold each person
    Timecap: 12 mins

    REST 3 mins

    For time with partner
    3 rounds of
    30 syncro USA swing@24/16kg
    30 box jump over @60/50cm (YGIG)
    30" L-hang each person
    Timecap: 12 mins

    REST 3 mins

    Partner Tabata for AMRAP
    4 rounds ( total 8 mins)
    20" amrap for Partner1 then 20" amrap for Partner2
    Double under
    KB Snatch @24/16kg
    Goblet squat @24/16kg

    Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

  • Kettlebell Workout

    A)
    4 rounds
    5/5 seated press
    10 alt. farmer reverse lunge
    10/10 dead clean to march
    @heavy

    B)
    EMOM 15’
    1: 8 snatch
    2: 9 clean
    3. 10 swing
    @same weight, double KB

    C)
    Finisher
    50 Russian swing
    50 air squat
    Split anyhow

  • WOD 15/07/25 Workout

  • 16.5.25 Workout

    EMOMx25
    1-2) 200-300m run
    3-4) 1 round of ”DT”
    5) rest

    ”DT”
    12 deadlift
    9 hang power clean
    6 push jerk
    @70kg/50kg

    • paino niin, että ei tarvii saada ub, mutta kuitenkin haastaa

  • Kati Workout

    5.56 min.
    Mave 45 kg
    Husku boksilta lattiaan

  • Front squat 5,4,3,2,1 Strength

    Nousevat painot

  • Frelen modattu versio Workout

    21 Thrusters @ 42.5kg/30kg
    21 Kettle bell swing @ 24kg/16kg
    21 push ups
    Bike 1000 meters
    15 Thrusters @ 42.5kg/30kg
    15 Kettle bell swing @ 24kg/16kg
    15 push ups
    Bike 1000 meters
    9 Thrusters @ 42.5kg/30kg
    9 Kettle bell swing @ 24kg/16kg
    9 Push-ups
    Bike 1000 meters

  • AF #masu Workout

    AF Deload WEEK 13, Day 1

    CONDITIONING:
    E90sec for 2- 4 rounds (18-36min)

    1) 12-20cal Machine
    2) 2-5 Push-Up to L-Sit (parallettes or boxes)
    3) 12-20cal Machine
    4) 1-3 Rope Climb
    5) 12-20cal Machine
    6) 5-15m Handstand Walk

    Machines with RPE 2-3. Concentrate on your bodyweight
    movements. Execute reps with perfect form. There should be
    rest after bodyweight movements, machines can be done full
    90sec.
    Machines can be substituted with 200m run if wanted.

  • AF #masu Workout

    AF Deload WEEK 13, Day 3

    Finisher:
    10-1 with a pair of light DB

    Biceps Curl
    Skull Crusher
    Lateral Raise

    Target: big sets with a huge pump!