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

  • Meripäivät Workout

    Teams of 2:
    Buy in: Row 4000m
    50 box over burpees 60cm
    25 cleans 80kg
    10 syncro wall walks
    25 cleans 80kg
    50 box over burpees 60cm
    Buy out: 400 DU

  • 13.10.2023 GHDSU Workout

    GHD sit-up – 40, 60 or 80 reps,

    • Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

  • 2 front squat + 3 backsquat Strength

    2 front squat + 3 backsquat X 6 e2mom

  • 12 days of christmas Workout

    "12 days of Christmas"
    1 squat clean 60/42.5kg
    2 burpee box jump 60/50cm
    3 s2oh 60/42.5kg
    4 c2b
    5 box step over (bw)
    6 deadlift 60/42.5kg
    7 t2b
    8 wallball 9/6kg
    9 kbs 32/24kg
    10 push-up
    11 goblet squat 32/24kg
    12 cal machine
    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc.
    Time cap 35 min

  • Viikko 1 Workout

    Hyvää uutta vuotta!

  • HSPU Workout

    HSPU
    EMOM 6 min

    5-12 reps deficit hspu

  • 13.10.2023 RMU + Wall-Facing HSPU Workout

    10 Rounds , go every 60 to 90-seconds

    1) Set of Ring muscle-ups
    2) Set of Wall-facing handstand push-ups

    • 5 rounds/movement, alternating

    Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

  • Leukoja 7 x 3 Strength

    7 x 3

  • 21" Workout

    Kb swing - burpee
    20-1
    19-2
    18-3
    17-4
    16-5
    15-6
    14-7
    13-8
    12-9
    11-10
    10-11
    9-12
    8-13
    7-14
    6-15
    5-16
    4-17
    3-18
    2-19
    1-20

    24/16kg

  • Main site 231006 Workout

    21-15-9 reps, for time of:

    At the top of each burpee, make contact with a target that is 3 inches above your reach.

    ♀ 75 lb ♂ 115 lb