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

  • Conditioning 25-11-2022 Workout

    AMRAP 14:00
    8 Toes to Bar
    10 total Single Arm DB Hang Clean + Press (50/35)
    12/9 Cal Row

    • Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

  • Extra Credit 28-11-2021 Workout

    • Biphasic Hip Flexor Stretch x 30s each
    • Active Straight Leg Raises x 10 each
    • Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

  • 17.10.2023 BasicWod Workout

    For time :

    10-20-30

    Squat w/ KB 24/16kg
    Kettlebell Swing
    WallSit ( seconds )

  • Conditioning Workout

    A:
    5X2 Minute Amraps
    30 Double unders
    15 perfect push ups
    Max rep medball cleans in the remaining time.
    Rest 1 minute between sets.

    B:
    5x2 minute Amrap
    1 round of dumbell " DT"
    12 DB Deadlifts @2x22,5/15kg
    9 Hang power cleans
    6 jerks
    Max rep T2B in the remaining time.
    Rest 1 minute between sets

    ALTERNATE A & B!

  • Conditioning Workout

    Partner workout

    For time

    3 rounds of
    30 plate G2OH @20/15kg
    30 m waiters walk each person
    30 m bear hug plate walking lunge each person ( switch every 10m)

    Timecap: 9 mins

    REST 3 mins

    For time
    2 rounds of
    60 plate squat @20/15kg
    60 double under each
    60 chest to plate push ups

    Timecap: 9 mins

    REST 3 mins

    For time
    1 round of
    90 T2b
    90 partner assisted sh. taps in HS hold
    90 plate truster @20/15kg

    Timecap: 9 mins

  • Voima - ma, ti Workout

    VIIKKO 1, HARJOITUS 2

    LÄMMITTELY

    15:00 minuuttia laadukkaasti ja minimaalisella levolla
    :45s Ergo
    10 Kahvakuula-swing
    8+8 Yhden käden kahvakuulatempaus
    6+6 Tuulimylly
    5 pystypunnerrus*

    *pystypunnerruksessa tarkoitus nostaa kuormaa lämmittelyn edetessä

    VOIMA

    Pystypunnerrus
    3x5 @RPE 7
    - 2min lepo sarjojen välissä

    Maastaveto
    3x10 @RPE 7
    -2min lepo sarjojen välissä
    -Touch and go toistot, eli tankoa ei pysäytetä lattiassa

    Bulgarian split squat
    3x10/10 (moderate eli keskiraskas kuorma)
    -1-2min lepo sarjojen välissä

  • Conditioning Workout

    8 total sets (4 each, alternating A&B)

    A:
    Every 4 mins
    5/5 alt. Goblet Reverse lunge + box step up @20/12kg
    50 double under / 1 min amrap DU or SU
    5/5 Kb snatch @20/12kg

    B:
    Every 4 mins
    10/10 renegade row @2x22,5/15kg
    10 push up on dumbbells
    10 dumbell Deadlift
    10 hopp over dumbbells

  • Sennut EMOM10 Workout

    EMOM2
    5 x 2
    -1 power snatch + 1 hang power snatch

  • 8min laiteintervalli Workout

    8min laitteella sykettä nostaen
    2-2-2-2 =
    2min kevyesti peruskestävyysalueella
    2min aerobisella alueella
    2min nopeuskestävyysalueella
    2min lähellä maksimia

  • 13.1.2026 EMOM16 Workout

    1: 4+4 single arm DB overhead squat
    2: 8 burpees over line
    3: 20-30 sec handstand hold
    4: rest