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

  • Deadlift Strength

    2 kertaa 4 toistoa

  • “Fight Gone Bad” Workout

    3 rounds for max reps:

    1 min: wall balls (20/14lb to 10’/9’ target)
    1 min: sumo deadlift high pulls (75/55lb)
    1 min: box jumps (24”/20”)
    1 min: push press (75/55lb)
    1 min: rowing (for calories)
    1 min of rest

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    AMRAP 30-40 for quality:

    2min machine
    20-50 DU
    2min machine
    10-20m hs walk / 2-5 wall walk
    2min machine
    5-15 pulling gymnastics of your choice
    (pull up/c2b/bmu/rmu)

    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Erg and swings Workout

    12 MINUTES

  • 10.02.2025 (AM) Workout

    Snatch

    A) Build Up to days 1 Rep Max (drop and go)

    B) Back off sets E90SEC X9

    1-3: 1 Squat Snatch @90% From days 1RM
    4-6: 2 Squat Snatch @80% From days 1RM
    7-9: 3 Squat Snatch @70% From days 1RM

    Front Squat

    E3MOM X6:

    Set 1-2: 5 Reps @70% From 1RM
    3-4: 3 Reps @80-85%
    4-6: 1 Rep @90-95%

    Gymnastic + Lifting EMOM

    EMOM 10:

    1: 4-6 Wall Facing Hspu + AMRAP: Power Snatch @43kg
    2: Rest

    -Rest 5min-

    EMOM 10:

    1: 6-8 Strict Hspu + AMRAP: Hang Power Snatch @43kg
    2: Rest

    Accessory

    4 Rounds For Quality:

    • 10-15 Lu Raise
    • 20-30s Chin Over Bar Hold
    • 10/10 One Arm Banded Pull Apart

  • Bike & Burn Workout

    (Legs, shoulders, and core on fire!)

    For Time (Cap: 25 Minutes)

    5 Rounds:
    • 15/12 Cal Assault Bike (Push but don’t redline!)
    • 12 Dumbbell Thrusters (10/8 kg each hand) (Legs & shoulders burning!)
    • 12 Push-Ups (Chest to floor, full lockout!)
    • 15 Sit-Ups (Controlled core work!)

    🔥 Goal: Keep consistent pacing—don’t burn out on the bike early. Try to go unbroken on thrusters as long as possible!

  • SHSPU Workout

    3x5 SHSPU

  • 11.03.2025 Workout

    Gymnastics

    A) EMOM 10:

    1) 1 Legless RC
    2) 45s Easy Row

    B) EMOM 10:

    1) 5-10 bMU
    2) 45s Easy Ski

    Gymnastic Metcon

    AMRAP 20:

    *Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

    Gymnastic Strength

    A) 3 Supersets:

    B) 3 Supersets:

    • 1 Set of banded Pull Up
    • 10 Bar Dips *Rest 2 min between rounds

    Building

    4 Rounds For Quality:

    • 10-15 DB Tricep roll backs
    • 10/10 Standing DB Bicep Curl

  • 7.3.25 Workout

    Open Workout 25.2 (22.3 repeat)

    For time:
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Time cap: 12 minutes

    ♀ 29, 34, 38 kg
    ♂ 43, 52, 61 kg

  • Core Workout

    3-4 rounds
    30sec on/15sec off
    -hanging Leg raise
    -lantion tiputukset lankussa
    -lantion nostot sivuille
    -mountain climber