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

  • hspu volume Workout

    Handstand Push Up

    6x ME
    30 Seconds on, 90 seconds off

  • DB Bench press Strength

    4x 8-10

  • 50 push-up Workout

    For time

  • Running and for quality Workout

    Ladder drills 15min
    30-50min!
    1min : 1min
    1) Row - SL deadlift
    2) Shuttle run - Thred the needle/side plank
    3)Single under - Gymnastic swim
    4) Bike - Bulgarian split
    5) Squat jump - Copenhagen plank
    6) Ski - TGU get up
    HR 60-70%

  • 14.6.2025 CLEAN + JERK Strength

    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

  • Conditioning Workout

    EMOM 40
    1. Min : 15/12cal row
    2. Min : 12 T2b
    3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
    4. Min : 10-12 push ups on dumbell

  • 14.11.2025 Warmup Workout

    3 Rounds of:
    4/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    :30 hang from a bar w/ ribs locked down

    +

    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • Push Workout

    A1: Kneeling clapping push ups 8x3
    A2: Squat jumps 8x3
    B: Kb Snatch + 2 Kb push press x4
    C: Push ups 3xMax
    D: DB skull cruschers 2set
    E: DB Shoulder flys 1xMax

  • Conditioning Workout

    4 Rounds of 60s on/30s off:

    a) USA Kettlebell Swings (24,16 kg)
    b) Double unders
    c) KB Sumo Deadlift High Pull (24,16 kg)
    d) Side Plank – 30s/30s
    e) Burpees

  • Deadstop Deadlift Strength

    10min of
    10 cal ski erg
    5 light seal row
    10 barbell RDL
    3 box jumps

    Deadstop Deadlift
    6x2 @85%
    - full stop and re set after every rep
    - calculate your work weight from 95% of your 1 RM
    example:
    1 RM is 100kg, 95% is 95kg so:
    95x0.75=71,25kg for the 5x3
    95x0.60=57kg for the 10 reps