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

  • Strict Press Strength

    For Total Load:
    5 Sets of 3

    *Repeat From 6/13/22 

  • ULKOTREENI 7.7 Workout

    LÄMMITTELY
    Kävely salilta rantaan + koordinaatiotikkaat

    CIRCUIT
    Circuit 3-4 x 50s./20s.
    1. Sukkulajuoksu
    2. Mittarimato - valakyykky
    3. Tikkaaminen
    4. Kyykky + potku
    5. Hidas vuorikiipeilijä

  • How fast can you go Workout

    For time
    2 Rounds
    18 cal row
    20 pull up
    40 DU

    2 Rounds
    5 bar muscle up
    15 T2B
    20 pistols

    TC: 20min

  • 15 minutes Erg + thrusters Workout

    15 min amrap

    • 30 sec Erg @85%
    • 2/4/6/8/10… Thrusters 2x24kg kb

    each 10 sec on the Erg counts as 1 rep

  • Conditioning 04-09-2022 Workout

    EMOM x 15:00
    Min 1: 90m Front Carry @moderate weight (use stone, bag, bar, KB, anything!)
    Min 2: Max Sustainable Burpees
    Min 3: Rest
    - Goal: Same score on burpees each round with challenging effort.

  • Burpee Box jumps and squats Workout

    15 MIN AMRAP

  • Strength 04-09-2022 Workout

    Superset x 3 work sets

    Single Arm DB Floor Press x 8-10 each
    Rest 60s
    Barbell Zercher Goodmorning x 6-8 @light/moderate weight
    Rest 60s

  • Endurance WOD Workout

    4 rounds for consistency:

    800 m run
    Movement X
    1 min rest

    Round 1: 60 m bear walk
    Round 2: 30 burpee pull ups
    Round 3: 30 T2B
    Round 4: 60 m quadruped crawl

  • Deadlift and bar over burpee Workout

    21 - 15 - 9 - 15 - 21

    Rx 65/ 100 kg

  • 29.03.2025 Workout

    Squat/Press

    Wave #1

    Back Squat: 6-4-2
    -Rest 90s-
    Strict Press: 15-12-10
    -Rest 90s-

    Prosentit:
    BS: 70,75 & 80%
    Press: By the feel (1-2 RIR)

    Wave #2

    BS: 5-3-1
    -90s rest-
    Press: 12-10-8
    -90s rest-

    BS: 75,80 & 85%

    Wave #3

    BS: 4-2-1
    -90s rest-
    Press: 10-8-6
    -90s rest-

    BS: 80,85 & 90%

    Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

    Rest as needed between waves.

    ENGINE

    For Time:

    • 1500m Row
    • 90m KB Farmers Carry (2x32kg)
    • 150 DU
    • 90m SB Carry (50kg)
    • 3000m C2 Bike

    -Rest 5min-
    Into,

    2 Rounds of:

    • 750m Row
    • 45m KB Farmers Carry
    • 75 DU
    • 45m SB Carry
    • 1500m C2 Bike

    Optional

    A) Core Tabata
    8x 20s on/10s off:

    1) Flutter Kicks
    2) Heel Touches
    3) V-Up
    4) Hollow Hold