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

    Every 8 mins x 4 sets
    20 KB snatch alt. @24/16kg
    40 double under
    20 KB goblet squat
    40 box jump over 60/50cm
    20 push up
    40 m KB overhead carry (20m/arm)
    Remaining time is rest!

    Same KB weight for each movement!

  • 23.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Kädettömän jumppa Workout

    3 kiekkaa

    Bulgarian squat tangolla 10-10
    Boksihyppy 10
    Vatsa (selällään lantion nosto jalat suorana ylöspäin) 10
    Selkäliike 10

  • OPTIONAL Workout

    EMOM x 8

    1) 8+8 reverse lunge
    2) 20-50 DU

  • EMOM12 Workout

    -15/12cal row
    -15 box jumps
    -15 kipping leg raises (10 t2b)

  • Saturday Grind Workout

    3x8'AMRAP w. partner, 2'rest
    10 syncro KB clean @24/16kg
    20 cal row
    10 syncro KB goblet thruster
    30 box jump
    10 syncro KB swing
    40/40 DU (can be done together)

    Continue where you finished last AMRAP

  • Clean complex Strength

    6x
    -2 hang clean pull+
    2 hang muscle clean

    *build to heavy
    *rest as needed between sets

  • Practice Workout

    Double unders for 10min

  • Program60 181124 metcon Workout

    4 round, each for time

    50 DU / 75 SU
    15 Front squat 45/30 kg

    Rest 1 min between sets

  • 4.3.2025 Movement Prep Workout

    Ring MU drills – 2 Rounds of:

    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    3 Back support slide throughs
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
    +
    HSW prep – 1-2 Rounds of
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    0:20-0:30 Wall facing flutters
    10-20 Handstand shoulder taps