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

  • Back Squat 12,10,8 Strength

    Back Squat 12,10,8

  • 30.9.24 Workout

    BMU PROGE

    4 rounds for quality:
    300m run (juoksulaite)
    4 wall walk
    3-5 bmu

  • EMOM4 Workout

    -4 hspu
    *try to do with same scaling than last week.

  • Crosstraining kestävyys - Tiistai Workout

    52 minuutin peruskestävyysharjoitus

    Lämmittely
    5 mittarimatoa
    8+8 maailman paras venytys
    15m+15m karhukävely eteen- ja taaksepäin

    Harjoitus (Syke 60–75%/HR max)

    15x3min ergo, 30 sek lepo kierrosten välissä

    Tee ensimmäinen kierros lämmittelyn omaisesti. Harjoituksen tavoitteena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä siis vauhti maltillisena ja sykkeesi PK-alueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla. Kierrät jokaisen ergometrin viisi kertaa harjoituksen aikana.

  • Weakness training Workout

    10 rounds

    1 min MU
    1 min Snatch
    1 min T2B
    1 min DU
    1 min Assbike

  • 14.8.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Worm preppi 2 person Workout

    Worm c&j
    Worm stoh
    Worm thruster
    Worm lunge
    Synchro burbee over worm

  • 4.9.24 Workout

    PARTNER WORKOUT

    3min ON, 90s OFF x5
    You Go I Go
    40m sled push
    24 pull ups
    Max reps box jumps in the time remaining

    • vähintään 45s pitää jäädä aikaa boxeihin 😌

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Landmine twists
    2) Windshield vipers
    3) Single arm KB farmer’s carry
    4) Rest

  • Conditioning Workout

    In Teams of 2- for time- I go U Go

    3 rounds of
    30 T2B
    40 Wall Ball
    30 Double KB/DB Push Press @24/16

    70 Cal Row/Ski/Bike

    2 rounds of
    30 T2B
    40 Wall Ball
    30 Double KB/DB Dead Power Clean @24/16

    70 cal Row/Ski/Bike

    1 rounds of
    30 T2B
    40 Wall Ball
    30 Double KB/DB FSQ @24/16

    Tc:40’