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

  • Snatch complex Strength

    10 sets: Add loading after 2 sets
    and last lifts with RPE 4 to 4+

    Hang Panda Pull (above the
    knee) + Hang Power Snatch +
    Hang Squat Snatch.

    With the first 1-4 sets, do one
    OHS after the hang squat
    snatch. Use straps if needed.
    Add 2,5-5% compared to
    last week.

  • MamaWod Workout

    3:00 on / :30 off x 2 rounds:
    1: 20 kb swing + row
    2: 20 box jump over + ski
    3: 10+10 one arm db thruster + bike erg
    4: 10+10 half kneeling rotation + echo

  • Nikos pk++++ #1 Workout

    3 Rounds for time:
    25 Wall ball
    25 cal ski
    75 Du

  • Erg, Cleans, situps and ring rows Workout

    30 MIN

  • Reeni 3 Workout

    For time:
    6 Rounds
    42,5kg

    6 Truster
    6 OHS
    6 T2B
    6 Clean
    6 HSPU
    6 Pull-up

    Time cap: 20 min

  • Casual throwdown workout 3 Workout

    Standard version:
    Amrap 12 min (you go-i go):
    8 pullups*
    8 alternating dumbbell snatches 22,5/15 kg*
    25 double unders
     
    Standard masters (40+) will use 20/12,5 kg in the dumbbell snatches.
    *Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on.
     
    Scaled version:
    Amrap 12 min (you go-i go):
    8 jumping pullups
    8 alternating dumbbell snatches 15/10 kg*
    25 single unders
     
    *Scaled masters (40+) will use 12,5/7,5 kg in the dumbbell snatches.
    *Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on. 
     
    Partners alternate rounds. This means that athletes need to perform an entire round before the next athlete continues. Hence, if you start a round, you have to finish it before the next athlete starts with their round. Score is the total number of reps completed in 12 minutes.

  • Hikikarpaloita ja hauista Workout

    A.
    3 sets:
    25 Wallball
    10 BMU (strict pull-up)
    25 Wallball
    5 Squat clean (60kg)
    1:1 rest

    B.
    4 sets:
    1. 10+10 tricep pull (lateral/banded)
    2. "21´s" Bicep curl (20kg)
    3. 15 tricep pull down (banded)
    4. 10+10 DB bicep curl

  • Rest day Workout

    Rest day
    60 min massage

  • Hs walk with burpees Workout

    EMOM20
    1. 8m hs walk
    2. 10 burpees
    3. 10m hs walk
    4. 12 burpees
    5. Rest

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 beat swings

    Snatch grip barbell warm up

    Power Snatch
    Every 2:30 x 5
    1 rep @ 80% 1RM
    Before each rep you must complete 1 round of Cindy

    “Cindy”
    5 pull-ups
    10 push ups
    15 squats