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

  • 070320 Workout

    A) Every 9' x 5 rds

    50 DU
    8 push up
    40 BJ 60/50
    8 push up
    30 sit up
    8 push up
    20 WBS 9/6
    8 push up

  • Henkeli 051019 Workout

    warm up: 5-10 min with erg ascending pace, shoulder mobility + activation, lifting warm up, few huspu warm up sets

    10 rds
    1) 5-10 huspu + max burbee
    2) 30s max box jumps + 2 power clean (drop and go, hevyish weight)
    3) rest
    this is not all out workout. Keep sustainable pace during workout. Nice and sweaty.

    Olkapäälämppä 3 rds

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Pystypunnerrus progressio

    Emom 90s x 6
    "Chief"

    Loppuvenyttelyt

  • MAYFLY PRO TRACK Workout

    A, Back squat week 2 , cycle 1
    1x3@70%
    1x3@80%
    1x3+AMRAP @90%
    Rest 3-4 mins before the amrap! GO ALL OUT!

    B,
    Bench Press (close grip) 2x15, using same weight per set
    Bent Over Barbell Row 2x15, using same weight per set
    Shoulder Press 2x15, using same weight per set

    C,
    Every 1 min for 7 mins do:
    4 Kipping Pull-ups
    4 kipping Toes-to-bars
    Jump rope the remainder of each min (single under)

  • 2.10.2025 RMU Prep Workout

    Strict ring muscle-up prep – 2 to 3 rounds

    3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • Muscle & Power, AV2 Strength

    Hang Squat clean 3 RM

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15 Minutes

    A) Handstand Push-Ups (Any Style)
    B) Rope Climbs (Any Style)
    C) Handstand Walk/Wall Walks 
    D) Ring/Bar Muscle-Ups
    E) Double Unders
    F) Any Odd Object Movement 

  • Main site Saturday 241026 Workout

    For time

    ♀ 65 lb
    ♂ 95 lb

  • Olympic 8.1 Workout

    Power snatch
    (A)

  • Aerobic work + gymnastics + strength Strength

    AM: 30 min
    1 min walk/2 min run

    PM: 130 min
    Warm up 15 min

    1.Bfly
    - 25 reps

    2.HSW
    - 20 m.

    3.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Muscle up
    - 13 x 1
    Parallel blocks alternating bottom of dip swings and support swings
    - 10x 3+3+3+3 - not done
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition
    False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5

    4.Squat clean
    Heavy triple for the day