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

  • 1000+3+1000 Workout

    1000m row

    3 rounds (45kg bb)

    3 clean
    6 front squat
    9 S2O
    12 T2B
    15 HRPU

    1000m row

  • Conditioning Workout

    AMRAP 14 mins
    Partner workout (you go, I go)
    4 - 6 - 8 - 10…
    Dumbell complex of the following :
    4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
    12-18-24-30…
    Cal row

    Rest 3 mins

    Every 7 mins x 2 sets
    20 Syncro DB alt snatch @22,5/15kg
    30 cal row ( you, go, I go )
    20 Syncro DB burpee @22,5/15kg
    30 cal row
    Remaining time is rest!!

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 10 parin kanssa, raskas kb
    - Russian heiluri x 15 yhtäaikaa
    - Farmari kävely 100m jaot vapaasti
    - Eturäkki kävely 50m jaot vapaasti

    EMOM 16
    - American heiluri x 20
    - Burpee x 10
    - Thruster x 10
    - Russian sit up x 10

  • Back squat Strength

    4x6
    75-77,5% of 1 RM

  • 12.7.2024 4 Rounds ( Basic ) Workout

    4 Rounds, each for time

    800m Run
    12 Toes-to-bars
    6 Power clean and jerks @ 82,5/60kg
    12 Bar-facing burpees

    – Rest 4:00 between rounds –

    Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
    Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

  • Seated shoulder press Strength

    Seated shoulder press 4x7

  • PT Group TO 6.6. klo 18 Workout

    LÄMMITTELY
    3 kierrosta, 40s./20s.
    1. Kädet boksilla tuettuna - toispolviseisonnassa lähennys-loitonnus oik.
    2. Kädet boksilla tuettuna - toispolviseisonnassa lähennys-loitonnus vas.
    3. Istuen boksilla sisäkierto vk oik.
    4. Istuen boksilla sisäkierto vk oik.
    5. Elephant walk
    6. Makuulla yhden jalan lantionnosto + polven veto

    AMRAP 12min
    5 + 5 x landmine kyykky + työntö kierrolla
    5 x 5 x lp suorilla käsillä - jalkojen nostot kk yli
    5 x lankku + sivulankku
    10 + 10 x gorillasoutu

  • Conditioning Workout

    Every 7 mins x 5 sets
    2 rope climb
    20 box jump step down
    20 push ups on box
    20 dumbell burpee 2x 22,5/15kg
    200m run
    Remaining time is rest!

  • 280624 Gymnastics Workout

    5 x 5-10 reps T2B/kipping pull-ups

  • Conditioning Workout

    Amrap 9 mins
    3-6-9-12...
    Dumbell Hang Snatch alt. @22,5/15kg
    Box jump@60/50cm

    2 mins rest

    Amrap 9 mins
    3-6-9-12...
    T2b
    Wall ball@9/6kg

    2 mins rest

    Amrap 9 mins
    3-6-9-12...
    Med ball sit up@9/6kg
    Single arm DB thruster@22,5/15kg