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

  • Saturday Grind Workout

    28' AMRAP
    Buy in: 100cal airbike
    Then AMRAP

    10 man maker @22.5/15kg
15 syncro V-up
20m burpee <a href='/journal/movements/52'>box jump</a>
15 syncro dbl DB <a href='/journal/movements/54'>hang power clean</a>
10 worm walk out

  • Main site Saturday 250405 Workout

    For time

    ♀ 53 lb
    ♂ 70 lb

  • 09.04.2025 (AM) Workout

    Gymnastics

    A) Practice HSW Ramp // Obstacle Course For 10-15min.

    B) EMOM 12:

    1) 45s Ski (@80% Effort)
    2) HSW Ramp Both Ways or 15m HSW With 2x Pirouettes (7.5+7.5m)
    3) Rest

    C) EMOM 12

    1) 45s Row (@80% Effort)
    2) 5-10 bMU
    3) Rest

    Front Squat

    • 5 Reps @60%

    • 5 Reps @70%

    • Max Reps @80% (1 RIR)

    Accessories

    A) 3x Superset:

    • 10 Romanian DL (DB Or BB)
    • 10/10 DB Bent Over Row *Rest 3min between rounds

    B) 3x Superset:

    • 15-20 Banded GHD Hip ext.
    • 15-20 Banded Hamstring Curls *Rest 3min between rounds

  • WOD, METCON Workout

    4 Rounds KB Complex Tc 13'

    5 Dual KB Cleans
    5+5 Front rack lunges
    5 Dual KB Front squats
    60"sec Bike moderate pace

    Treenaaja ---- Kuntoilija
    KB 24/16kg __ KB 16/8

  • WOD, METCON Workout

    12'min AMRAP

    Treenaaja ___________ Kuntoilija
    150m Run _____________ 100m Run/300m Bike
    1 Rope climb __________ 2 Rope decline
    2 Wall facing HSPU ____ 2 HSPU
    4 C2B __________________ 4 Pull-ups
    6 Target burpees ______ 6 Target burpees

  • Painonnosto - Lauantai Workout

    LÄMMITTELY

    Aina alkavalla minuutilla 10:00 minuutin ajan:
    1 & 2) 5-10 Valakyykkyä
    3 & 4) 4-6 Muscle snatch
    5 & 6) 4-6 Snatch balance
    7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
    9 & 10) 4 Tempausta

    TEMPAUS

    Tempaus,
    5 x 1 (raskas)
    Nosta 2:00 min välein

    RINNALLEVETO & TYÖNTÖ

    Rinnalleveto + Työntö,
    5 x (1+1, raskas)
    Nosta 2:00 min välein

    BONUS
    Takakyykky,
    2 x 2 (raskas, 92-96%)

    Kiertoharjoitus,
    3 Kierrosta
    12 Askelkyykkyä tanko niskassa
    6-10 Tiukkaa leuanvetoa / ylätaljaa
    6-10 Kapean otteen penkkipunnerrusta
    12 Vipunostoa takaolkapäille
    :30-60s Selänojennuspito lisäpainolla
    :30s-:60s lepo liikkeiden välissä.

  • Weighted chin up 3x3, 1x6 Strength

    Weighted chin up 3x3, 1x6

  • 1.8.2025 SPLIT JERK Workout

    *split jerk alternately within the set and start the next set with the other leg

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min

  • WOD, Strength / Technique: Workout

    EMOM 20 min:

    A. 2 Bench presses RPE 8-9
    B. 1 Set unbroken HSPU / Strict or Kipping
    C. Row @moderate pace
    D. Rest

  • WOD, Strength / Technique Strength

    EMOM x 12 min

    1) 3 Hang squat cleans HAP
    2) 3-6 Wall walks or Adapt
    3) Rest