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

  • SPCOM18022020 Workout

    A
    A. Warm Up
    2' Glute Activation
    30 CAL BIKE
    15 TOE TO TOUCH
    B. Forza
    Back Squat
    5×5 @77.5%

    C. For Time
    8 Rnd
    10/7 Calorie Ski
    8 Front Squat
    6 Strict HSPU

    D. Forza
    Ogni 90" per 5 Sets
    6 Push Press
    Injziare com 80% 1 rm e poi aumentare il carico

    E. FOR TIME
    AMRAP 6'
    7 Muscle Ups/10 c2b
    20 Burpees Target
    Rest4'
    AMRAP 6'
    5 Muscle Up/8C2B
    15 Burpees to aTarget
    Rest 4'
    AMRAP 6'
    3 Muscle Ups/ 5 CB
    10 Burpees to a 6″ Target

    F FOR TIME
    5 RND
    Dumbbell Complex
    8 DB Deadlift
    7 DB Power Clean
    6 DB Push Press

    G. Optional
    1-3 RND
    3×30" L-SIT
    4×30" WALL SQUAT HOLD
    5x 20" H. Position

  • Sandbag murph Workout

    1 mile/1600m Run
    100 sandbag over the shoulder
    200 Push-ups
    300 Squats
    1 mile/1600m Run

  • Lomatanssit Workout

    Teams of 2 or 3 for time, time cap 45min

    600/900m ski/row or 1000/1500m bike
    50/75 hang c&j
    Ski/row/bike
    50/75 pull up
    Ski/row/bike
    50/75 front squat
    Ski/row/bike
    50/75 burpee bar over
    Ski/row/bike
    50/75 weighted lunges
    Ski/row/bike
    50/75 t2b
    Ski/row/bike
    50/75 thruster
    Ski/row/bike

    Painot:
    naiset 20 kg
    miehet 30 kg
    "Kisailijat":
    naiset 25 kg
    miehet 40 kg

  • Punttitunti, piikkausjakso, takakyykky 2 RM Strength

    Takakyykky 2 RM

  • 24.9.2020 Workout

    Lepopäivä.

  • 06.06.2025 (PM Engine) Workout

    VK Engine

    2 Rounds For Time (65-70% Effort)

    • 4000m C2 bike
    • 2000m Row
    • 1500m Run

  • SPCOM20012020 Workout

    A. Warm Up

    40" ON 20" OFF Glute Activation+MB
    2 RND
    20 W. Ball
    Ski 400m
    10 OHS EMPTY BAR
    B.FORZA
    1RM Back Squat

    C. For Time
    AMRAP 16'
    10 Power Snatch 45/30KG
    10 GHD Sit Ups
    60 DU

    D. For Rep
    5 RND
    2' ROW
    90" BIKE
    60" BURPEES
    90" REST

    E. FROZA
    OGNI 90" X 4 SET
    8 Push Press
    Partire con 70% e aumenatre il carico a ogni set

    E1 For Time
    21 C2B
    21 Squat Clean 70-60/50-40KG
    Rest 60"
    18 C2B
    18 Squat Clean 70-60/50-40KG
    Rest 60"
    15C2B
    15 Squat Clean 70-60/50-40KG
    Rest 60"
    12 C2B
    12 Squat Clean 70-60/50-40KG
    Rest 30"
    9 C2B
    9 Squat Clean 70-60/50-40KG
    Rest :30
    6 C2B
    6 Squat Clean 70-60/50-40KG

    E2 Skill
    Alt. Touch and Go DB Snatch
    5×10
    Set 1: Peso leggero
    Set 2: pesante
    Set 3: medio
    Set 4: pesante
    Set 5:Peso leggero

    F. Lavoro opzionale

    Barbell RDLs
    4×15
    DB Bench Press
    5×20

  • Amanda burner test Workout

    9-7-5
    Muscle ups
    Squat snatch 61/43kg

    • Avenger sub 3min rx

  • Gymnastics Workout

    BMU
    warm up
    classsis gimansztika + fekvők
    bend feladatok
    core

    BMU:
    2*10 front bend press
    2*5 bar push up
    2*5 hand pull up
    2*5 - bar muscle up
    2*5 bend BMU
    Skill:
    BMU with help

    Wod:AMRAP
    Bar push up 4
    CTB 3
    BMU with band 5 (fekvésben)
    8' time cap

  • 06.06.2025 Workout

    C&J
    *jos jerkki sattuu niin clean

    Clean and jerk waves -

    Wave #1: 3 @70%, 2 @75%, 1@ 80%
    Wave #2: 3@ 80%, 2@ 85%, 1@90%
    Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

    *Rest 1:00-1:30 between sets Rest 2:00 between waves

    Clean Pull

    • 3x1 @110-120% (1s pause below knee) *rest as needed

    Strength

    A) 4x For Quality:

    • 10 GHD Nordic Hamstring Curl

    rest 60s

    • 30m SB Bearhug Carry

    rest as needed

    B) 4x For Quality:

    • 15-20 GHD Hip Ext.

    rest 60s

    • 45/45s Copenhagen Plank

    rest as needed