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

  • WOD 29/05/25 Workout

  • Pn-reenit Workout

    Voimatempaus+vala+allepudotus emom 10 75s
    15,20,25,27

    Tempausveto+tempaus lantiolta+tempaus emom 10 105s
    27,29,31,32,34
    Useita samoissa painoissa, lenteli mihin sattu ja päin pyllyä koko homma. Vimppa 34kg tuli oikein ja kyykkyyn.

    Työntöveto+rive lantiolta+rive+työntö emom 10 2min
    25,30,35,40,45,49,51,54,55. Jossaki oli taukoväliä ja vimppa 55kg pelkkä rive+työntö.

    Otm 10 etukyykky 1
    35,45,55,60,65,70,74,77,0
    79 ei tänään irronnu, putos alas

  • Conditioning Workout

    A)
    3 sets ( total 36mins)
    2 mins unbroken AMRAP partner wallball over rack
    Rest 1 mins
    In 2 mins
    200m sandbag carry ( You GO , I GO) @45/30kg
    Remaining time is rest!
    Rest 1 mins
    2 mins amrap Burpee Pull up
    Rest 1 mins
    2 mins amrap sled push @40/30kg
    Rest 1 mins

  • 3 rounds for max reps: BMU / SDHP / Push-up / BJO Workout

    3 rounds for max reps:
    4 minutes
    • 3 Bar Muscle-up (optional)
    • 10 Kettlebell Sumo Deadlift High-pulls 70/53#
    • 10 Push-ups
    • 10 Box Jump Overs 24/20”
    2 minutes:
    • Rest
    Goal: 270.

  • Conditioning Workout

    Partner Workout (You GO, I GO)
    4 rounds for time
    50 cal row
    50 alt. Dumbell snatch @22,5/15kg
    50 Double under
    50 Single arm DB push press

    Timecap : 35 mins

  • 27.04.2025 Workout

    Deload Day

    • PK 60-90min Easy Z2 Run Outside

  • Masters 18112024 Workout

    Partnerworkout
    Amrap8

    9 KB snatch
    6 KB goblet squat
    3 KB swing

  • 18.4.2025 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ribs locked down
    2 Scapular swimmers (prone position)
    +
    2-3 Rounds
    6 Banded scapular floor angels
    4/side Tall-kneeling KB halos
    3/side Single-arm KB windmills
    2/side Kinetic hamstring stretch + hold the last rep for 10-sec
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    5 Tension swings (sponge/block between feet

  • 5K Skillmill Run Workout

    For Time:
    Skillmill Run Intervals:
    1000m @RPE5, 2min Rest, 400m @RPE6
    - Rest 3min
    1000m @RPE5, 2min Rest, 300m @RPE7
    - Rest 3min
    1000m @RPE5, 2min Rest, 200m @RPE8
    - Rest 3min
    1000m @RPE5, 2min Rest, 100m @RPE9
    Total: 5000m

  • Strength Workout

    4 sets for quality:
    5 downward dog
    8 prone W raises & push to OH
    3/3 kneeling KB bottom up press

    strict press
    5x5 @rpe 6-7