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

  • 3 Touch and Go Power Cleans Strength

    7 sets, Go every 75sec

    3 Touch and Go Power Cleans

  • Armstrong pullup day 3 Workout

    3 sets pullups half max reps (normal grip).
    3 sets chinups half max reps (narrow grip).
    3 sets pullups half max reps (wide grip).
    60 secs rest between sets.

  • Bear Complexes Strength

    10x
    Go every 75sec
    1 Round of Bear Complex

    Work with medium weights, and add...but avoid failure

  • Double AMRAP 6 Workout

    AMRAP 6
    3 Wall Walks
    12 DB Snatches 22,5/15kg
    24 Lateral Jump over DB

    Rest 3min

    AMRAP 6
    12/9 Cal
    9 Toes-to-bar
    6 Front Squats 60/40kg

  • Would you be my valentine? Workout

    For 25 min

    20 sit ups in synchro
    30 hang power snatch (split anyhow)
    20 devils press synchro
    100 DU/SU split anyhow

    Goal & Intensity
    -Move together, communicate clearly, and keep a steady pace for the full 25 minutes.
    -A long partner workout where synchro movements force control, patience, and teamwork.
    -Synchro reps count when both partners move at the same time—slow is smooth, smooth is fast.
    -Snatch from the knee, no bouncing
    -Divide the snatches and jump rope any way you like, aiming for quick, repeatable sets.
    -RPE: 7–8 (challenging but sustainable).
    Why this workout: This is about connection under fatigue—trust your partner and stay in rhythm.
    Tip: Agree on a simple cue for synchro reps (counting, breathing, or eye contact) before you start.

  • 23.1.2026 Kipping Movement Technique Workout

    Pull-Ups / Chest To Bar / Bar Muscle Up

  • Back Squat Strength

    Work up to a heavy 3RM in 5–6 sets over 16 minutes. Nouse raskaaseen, mutta tekniseen kolmen toiston maksimiin huomioiden päivän kunto. Jätä ainakin 1 toisto varoja. Pidä 2-3min levot viimeisten raskaiden sarjojen välissä.

  • 4 x 3 min töitä/3 min aktiivinen lepo Workout

    4 x 3min töitä/3min aktiivinen lepo

    20/15 cal soutu
    12 yleisliike käsipainon yli
    max toistot kp tempaus

  • Deadlift & box jump Workout

    EMOM12

    1. 8 deadlift @70-75%
    2. 8-10 box jump - step down

    Treeni kehittää toistettavaa voimantuottoa, maastavedon voimakestävyyttä sekä kykyä siirtyä raskaasta vetotyöstä räjähtävään liikkeeseen väsymyksen alla.

  • Double EMOM 20 Workout

    EMOM 20 (45sec ON/15sec OFF)
    1) Row/Bike for Cal
    2) Wall Balls
    3) Burpee Box Jump Overs
    4) Rest

    Rest 5min

    EMOM 20 (45sec ON/15sec OFF)
    1) Shuttle Runs
    2) DB Snatches
    3) Wall Walks
    4) Rest