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

  • 29.01.2026 (PM) Workout

    Plyometrics

    4 Rounds Of:

    • 3-5 Depth Jump

    rest 60s

    • 3-5 DB Squat Jump

    rest 2min

    Power Clean

    A) E2MOM X3

    • 1 PC + 2 Hang PC

    • RIR 2-3

    B) E90SEC X3

    • 1 PC + 1 Hang PC

    • RIR 1-2

    C) EMOM Till Days Heavy

    • 1 PC

    Metcon

    For Time:

    • 40 G2OH @30kg
    • 30 Bar Over Burpee
    • 20 bMU

    -Rest 5min-

    2 Rounds For Time:

    • 20 G2OH
    • 15 Bar Over Burpee
    • 10 bMU

    Accessories

    4 Rounds For Quality:

  • 3 Rounds: BMU / HSPU / Deadlift Workout

    3 rounds for time:
    • 5 Bar Muscle-up
    • 10 Handstand Push-ups
    • 20 Deadlifts BW/70%BW
    BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min.

  • OPTIONAL ENDURANCE Workout

    10min easy pace bike (NOSE BREATHING)
    *
    EMOM x 40-60

    1) 7-15cal row
    2) 7-15cal bike
    3) 7-15cal ski
    4) 20-30 DU
    *
    10min easy pace bike (NOSE BREATHING)

    TARGET PK2

  • 10 min amrap: T2B / BJO / Snatch Workout

    10 min AMRAP:
    • 1 Toes-to-bar
    • 1 Box Jump Overs 24/20”
    • 1 Squat Snatch 95/65#
    • 2 Toes-to-bar
    • 2 Box Jumps Overs 24/20”
    • 2 Squat Snatch 95/65#
    • 3 Toes-to-bar
    • 3 Box Jumps Overs 24/20”
    • 3 Squat Snatch 95/65#
    … continue +1 rep pattern until time is up. Goal: complete round of 8.

  • Endurance WOD Workout

    4 min on, 2 min off for 6 rounds (2 each):

    A. Row or bike for calories
    B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
    C. 100 m run + 20 air squats + 20 double unders

    Rotate stations for total 2 rounds per each.

  • 14.8.24 Workout

    Every 5minx4
    400m run
    10 kb thruster @2x20kg
    15 t2b
    15 kb deadlift

    • kuulin huhuu että juoksu ja kuulahommia tiedossa viikonloppuna!

  • 4.1.2025 RestDay! Workout

    RestDay!

  • 1.1.2025 Workout

    1) SQUATS

    BACK SQUATS:

    1x10 @60kg
    1x8 @65kg
    1x6 @70kg
    1x6 @75kg
    1x6 @80kg

    FRONT SQUATS:

    1x5 @55kg
    1x5 @65kg
    2x5 @70kg

    2) METUKKA

    3 Sets:

    -40 cal Row
    -40 WB
    -20 Heavy DB Snatch @40lbs
    -10 Burpee BJO (HIGH)

    -Rest 3min Between sets-

    3) ACCESSORY
    3-4 ROUNDS FOR QUALITY:

    • 15-20 GHD Hip Ext. (Banded)
    • 30-60s Heavy KB FR. Carry
    • Max Hold L-Sit (jätä vähän varaa)

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed

    1) 20-30sec Ring Support
    2) 10-30sec GHD Supine Hold
    3) 5-15 Bar Hanging Hip Touches

    RPE 3 to 4

  • SIMPL! Bodyweight Workout

    30 min

    • 1,2,3,4,5...

    Pushups
    Back ext.
    Squats
    Situps complex
    Alt. Lunges (double)
    Burpees

    Situps complex: 1 regular situp, 1 Situp to left leg, 1 setup to right leg