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

  • 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.

  • Back Squat 5-5-3-3-3-3+ Strength

    Back Squat
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 reps at 75% NT1RM
    • 3 reps at 80% NT1RM
    • AMRAP at 85% NT1RM

  • Accessory Workout

    Heikkouksien kehittämistä
    Toistomäärät 10+

  • 22.02.2026 Workout

    Deadlift

    E3MOM X6

    1-2: 3 Reps (Heavyish)
    3-4: 2 Reps (Heavy)
    5-6: 1 Rep (Heavy.)

    Metcon

    12min AMRAP:

    Strength

    Posterior

    3-4 Rounds:

    • 8/8 Back Rack Rear Foot Elevated Lunge

    Rest 90s

    Rest 90s

    Core

    3-4 Rounds:

  • 11.07.2025 Workout

    Push And Pull

    A) Split Jerk 8-10 x 1
    *E2MOM Build Up to Days Heavy

    B) EMOM 12:

    1) 1 Legless Rope Climb + 1-2 Rope Climb
    2) 3-5 Wall Walk
    3) Rest

    Metcon

    For Time:

    • 40-30-20-10 GHD Sit Ups
    • 80-60-40-20 DU
    • 10-8-6-4 SB Clean @50kg

    *Eli 1rnd: 40 GHD, 80 DU, 10 SB Clean
    2rnd: 30 GHD, 60 DU, 8 SB Clean
    jne jne.

    Optional Accessory

    3-4x For Quality:

    • 10/10 1-arm DB Bench press (alternating arms, resting arm extended)
    • 20-30 Banded Tricep Ext
    • 1 Set Of Banded Pull Up (Green band)

  • For time Workout

    Cash in: 30 v-ups

    Then:
    -30(15+15) 1-arm DB OH walking lunges 15/10kg
    -30 burpees over DB
    -30 alt. DB snatch 15/10kg

    Cash out: 30 v-ups

    TC10

  • Filty fifty partner workout Workout

    Timecap 45 min

    50 box jumps
    *
    50 pull-Up
    *
    50 KB swings
    *
    Walking lunges
    *
    T2B
    *
    50 push-press DB
    *
    50 Sit-ups passing
    *
    50 thrusters
    *
    50 burpee over line
    *

  • OPTIONAL SPRINT METCON Workout

    For time:

    21/15cal echo
    15 bar facing burpee
    9 bmu

    TARGET UNDER 3MIN, TIME CAP 4MIN

    SCALED FOR TIME

    21/15cal echo
    15 bar facing burpee
    21 ttb

  • 18.10.2025 (AM or PM) Workout

    Power Clean

    E2MOM X9

    Set 1-3:

    Set 4-6:

    • 2 PC Blocks (Below Knee) (DnG)

    Set 7-9:

    • 2 PC From Floor (DnG)

    Clean Pull

    • 3x1 @120% *Rest 2-3min between

    Front Squat

    • 1x3 @70%
    • 1x3 @80%
    • 1xMax Reps @85%

    *Rest 3min between sets

    Metcon

    For Time:

    • 24 Cal Echo Bike
    • 40 Thruster @30kg
    • 20 bMU
    • 24 Cal Echo Bike

  • 18.03.2025 Workout

    Gymnastics

    A) Rope Climb

    -1 Legless Rope Climb

    Every ”x” seconds untill 10 reps
    *päätä joku sopiva emomi missä pystyt tekemään aina yhden

    Bench Press

    E3MOM x6:

    1-2: 2 Reps
    3-4: 2 Reps (Heavier)
    5-6: 2 Reps (Heaviest)

    Metcon

    For Time:

    Buy in: 1000m Row
    Into,

    10 Rounds Of:
    - 3 bMU
    - 6 Hspu
    - 12 WB

    Cap: 20min

    Accessories

    A) 3-4x For Quality:

    • 15-20 Banded Hip Ext.
    • 45-60s Chinese Plank

    B) 3-4x For Quality:

    • 15/15 Calf Raise
    • 45-60s Spanish Squat Hold