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

  • 14.7.2025 BasicWod Workout

    AMRAP 10

    500m Row
    10 Weighted Walking Lunge
    15 Sit-Ups

  • 6.10.2025 AMRAP 40 Workout

    AMRAP 40

    40/30 (cal) Machine 1
    40/30 (cal) Machine 2
    40/30 (cal) Machine 3

    – Rest 2:00 between rounds –

    Next round starts on the next machine in the sequence:
    1 – Row → SkiErg → Air bike
    2 – SkiErg → Air bike → Row
    3 – Air bike → Row → SkiErg
    4 etc. – repeat from top
    Tip. Keep moving (walk) and breathing between rounds to help you recover better (vs lying down)

  • Emomfitness Snatch Workout

    EMOM x 20

    Minutes 1, 2,3: 5 Squat Snatches
    Minute 4: REST
    Minutes 4, 6, 7: 4 Squat Snatches
    Minute 8: REST
    Minutes 9, 10, 11: 3 Squat Snatches
    Minute 12: REST
    Minutes 13, 14, 15: 2 Squat Snatches
    Minute 16: REST
    Minutes 17, 18, 19: 1 Squat Snatch
    Minute 20: DONE!

    The flow of this workout is you will complete the prescribed number of snatches on the minute for three minutes. Then there will be an entire REST minute where you can also add weight for the next three minute wave.

    We should start at about 50% of our 1RM snatch for the first sets of 5 reps and progressively build so that by the final three minutes we're doing singles at 85-90% of our 1RM.

  • 06.05.2025 Workout

    Gymnastic & Strength

    1) Skill

    A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

    B) EMOM 12:

    1) 40s DU
    2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
    3) Rest

    Gymnastic Strength

    4 Rounds:

    • 15-20 Parallette Push Up rest 60s
    • 20-30s Chin Over Bar Hold rest 60s
    • 20-30s Hangin L-Sit Hold rest 2min

    Metcon

    EMOM 30:

    1) 15 Cal Row
    2) 15-20 GHD
    3) 8-10 Heavy DB Snatch (25-30kg)
    4) 3-4 Wall Walk
    5) Rest

  • Pn-reenit Workout

    Vauhtipunnerrus te-ote + vala + allepud 2+2+2
    15,15,25,25

    Tempaus pp + tempaus pa 1+1
    29,31,32,34,35 jotaki pariki kertaa samalla painolla

    Rive pp + rive pa + työntö 1+1+1
    35,40,45,50

    Etukyykky 2s stopila
    5x3
    35,45,55,55,55

  • OPTIONAL ACCESSORY Workout

    2-3rounds: / max holds

    A) chin over bar
    B) GHD hip extension hold

    rest 1min between holds / alternate

  • Back squat Strength

    4x5 @60 % of 1 rep max

  • Conditioning Workout

    Every 3 mins for 36 mins, alternating between:
    set 1: Run, 200 m + 20 Single Dumbbell Box Step-ups, 22.5/15 kg (4x50m)
    set 2: Row, 250 m + 60 m Dumbbell Farmer Carry, 22.5/15 kg
    set 3: Bike, 500 m + 10 Alternating Dumbbell Devil Press, 22.5/15 kg

  • Cardio circle #masu Workout

    "Cardio circle"

    E2MOM30

    1) Row
    2) Bike erg
    3) Ski

  • WOD, METCON Workout

    4 Rounds 40"sec ON / 20"sec OFF

    Treenaaja

    1) Row
    2) KB swings
    3) Wall walks

    Kuntoilija

    1) Row
    2) KB Swings
    3) Half way Wall walks

    Try to keep same number of reps on each station every round.