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

  • Conditioning Workout

    For time with partner
    3 rounds of
    30 Double KB deadlift @24/16kg (YGIG)
    30 Double KB Push up (YGIG)
    30"Partner assisted HS hold each person
    Timecap: 12 mins

    REST 3 mins

    For time with partner
    3 rounds of
    30 syncro USA swing@24/16kg
    30 box jump over @60/50cm (YGIG)
    30" L-hang each person
    Timecap: 12 mins

    REST 3 mins

    Partner Tabata for AMRAP
    4 rounds ( total 8 mins)
    20" amrap for Partner1 then 20" amrap for Partner2
    Double under
    KB Snatch @24/16kg
    Goblet squat @24/16kg

    Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

  • Endurance WOD Workout

    5 rounds for consistency:
    30/24 cal row
    15 box jumps overs
    12 burpees
    15 hang power clean (30/20 kg)
    12 push jerks (30/20 kg)
    2 min rest

  • Back squat Strength

    Back squat 8 x 3

    Lisäksi
    Ylätalja ja yhden käden kulmasoutu käsipainolla 3 settiä vuorotellen

    Ylätalja 8reps 35,40,45
    Kulmas 10reps 8,15,15

  • Conditioning Workout

    Conditioning
    6x Every 2 min
    20 Row Calories
    15 Toes-to-bars, + 7 KBS 32/24kg
    max rep Burpee Pull-ups, 1 min
    Rest 2 min

  • Clean and jerk 1RM Strength

    Päivän raskas ykkönen työntö

  • Conditioning Workout

    AMRAP in 10 mins of:
    1:00 minute Machine of Choice (Easy pace)
    5/5 World’s Greatest Stretch
    5 Squat to ham
    5/5 Single Leg Glute Bridges
    10 RNT Overhead Squats, Light Resistance Band
    5 Tall Muscle Snatches + 5 Power Snatches + 5 Behind The Neck Snatch Grip Push Presses, 20/15kg

    3 rounds, 5 mins each, for max reps of:
    30 Wall Balls 9/6
    25 Lateral Box Jump Overs, 24/20 in
    20 Power cleans, 43/30kg
    max reps in remaining time Bar Facing Burpees
    Rest 2:30 in between
    score is Bar Facing Burpees

  • Conditioning Workout

    For time: ( Partner wod)
    10 rounds (relay style)

    8 KB squat clean @2x24/16kg

    10 T2b
    - then-
    10 rounds (relay style)
    
8 KB push up

    10 box jump over @60/50cm
    -then-
    10 rounds (relay style) 

    8 Double KB burpee 

    10 Double KB jerk @ 2x24/16 kg

    Timecap : 35 mins

  • OPTIONAL ACCESSORY Workout

    2-3rounds: / max holds

    A) chin over bar
    B) GHD hip extension hold

    rest 1min between holds / alternate

  • 05.05.2025 (PM) Workout

    Snatch

    A) WU
    4 sets of:

    -Rest 90 sec-

    B) Primer

    Every 75 sec x 12 sets

    *2x1 @80%
    *2x1 @82%
    *2x1 @84%
    *2x1 @86%
    *2x1 @88%
    *2x1 @90%

    Pause Back Squat

    • 4x6 (Full pause bottom position)

    *65-70% of 1RM
    *Rest 3min Between sets

    Accessories

    4 Rounds For Quality:

    1) 45-60s SB Bearhug Hold
    2) 15-20 Banded GHD Hip Ext.
    3) 30/30s Copenhagen Plank

  • WOD, METCON Workout

    4 Rounds 40"sec ON / 20"sec OFF

    Treenaaja

    1) Row
    2) KB swings
    3) Wall walks

    Kuntoilija

    1) Row
    2) KB Swings
    3) Half way Wall walks

    Try to keep same number of reps on each station every round.