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

  • 26.3.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 40:20 5 RFT Workout

    5 Rounds for Time
    WOrking 40s on:20s off until complete

    80 Double Unders
    20 Toes-To-Bar
    30 OverHead Squats 40/30kg

    TC: 30min

  • Liikkuvuus & Kehonhuolto Workout

    Lonkka / alaselkä

  • Death by Box over burpee Workout

    Partner workout
    Death by box over burpee
    1. min = 2 box over burpee
    2. min = 4 box over burpee
    3. min = 6 box over burpee
    4. min = 8 box over burpee
    5. min = 10 box over burpee
    6. min = 12 box over burpee
    7. min = 14 box over burpee
    8. min = 16 box over burpee
    9. min = 20 box over burpee
    10. min 22 box over burpee

    Fail = start beginning (2 box over burpee)

  • 9.10.2025 Strict RMU Workout

    EMOM 8

    1-3 Strict ring muscle ups

    Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
    Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

  • For time Workout

    600m Run
    50 Kettlebell Swings (24/16kg)
    400m Run
    30 Chest to bar
    200m Run
    30 Chest to bar
    400m Run
    50 Kettlebell Swings (24/16kg)
    600 Meter Run

    (Time cap: 25min.)

    • Ohkeistus:
    • Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
    • Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
    • Skaalaa tarvittaessa matkaa/toistoja alaspäin.

  • SPCOM23082019 Workout

    A.

    3' DU
    poi
    2 RND
    1k Bike
    15 Push Press 40KG/25-30KG
    15 Front Squats 40KG/25-30KG

    Push/split Jerk

    5× 5 85%

    B.
    Ogni 5' per 15' 3 set
    30/25 Calorie Row
    20 DL BW
    10 STOH

    C.
    3 RND
    Ski 1k/800MT
    150/100 DU
    Rest 60"

    D.
    Sumo Deadlift
    4X5
    Rest 60"

    E.

    4 RND
    Sled Pull 10mt
    Run 200mt
    15 OHS
    10 HSPU

  • EASY: Z-press 5x5 Strength

    Z-press (bar from the top position):
    5x5, RIR (reps in reserve) 3-4

  • Gymnastic Metcon Workout

    • 5 Min AMRAP of:
    Ring Muscle Ups

  • 11.1.2019 Workout

    AMRAP 2 HSPU
    AMRAP 2 TTB
    AMRAP 2 Row Calories
    AMRAP 3 Pull ups
    AMRAP 3 Burpee box jumps
    AMRAP 3 Single arm devils press 22,5/15kg