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

  • 4.7.2025 Workout Warmup Workout

    2 Rounds
    8 Scapular push-ups
    5 Tempo (slow) push-ups
    8 Scapular pull-ups
    3-5 Strict pull ups
    +
    2 Rounds
    12 Air squats (controlled tempo)
    30 Speed rope skips
    10 Single leg DB snatches, alt
    +
    Build to workout weight on DB snatches and thrusters
    * Few short sets of wall walks, double-unders and chest-to-bars between sets
    +
    @ workout weight
    10/7 (cal) Air bike
    4 DB snatches, alt
    2 Wall walks
    20 Double-unders
    4 DB thrusters
    6 Chest-to-bar pull ups

  • WOD 23/11/23 Workout

  • FUNCTIONAL BODYBUILDING Workout

    Strength:
    A, 3 sets:
    8 Seated DB Good Morning @mod-heavy
    10-12 Single Leg Banded Hip Adduction

    B, 3 sets:
    Reverse Airborne Lunges 6/6 @bw or light DB/KB
    Banded Single Leg Extension 15/15

    C, For Time
    10 minute accumulated wall sit hold
    Every time you rest, complete:
    5 Push Up
    10 Sit Up
    15 Jumping Jack

  • Day 3 Olympic Weightlifting Workout

    Clean & jerk - same as split jerk format just lighter %
    10 x 1 - start first lift @ 75% of max split jerk
    Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
    If you miss a lift go down 5%
    Log heaviest lift

    Power snatch
    10 x 1 @ 80% of max snatch

    Back squat
    6 x 2 @ 85%

    Optimal accessories
    3 sets:
    10 DB bent over row
    10 DB passovers
    10 hammer curls

  • Viikko 28 Workout

    Tällä viikolla luvassa raskaita kuormia päävoima liikkeissä. Heille jotka menossa stadikkaan kisailemaan/teette unbroken karsintoja niin tehkää treeneissä metconeista lyhyempiä versiota ja näin ollen hieman aletaan säästeleen energiaa tuleviiin kisoihin. Preppailun osalta jos kaipaat jtn omaa lisäksi niin voit myös skipata jotain täältä ja vaihtaa siihen mitä koet itse enemmän tarvitsevasi. Kysy myös viestillä jtn vinkkiä jos tarvetta!

  • Dips/burpees/L-sit holds Workout

    W/U:
    3 rounds
    40m prowler push (empty sled)
    20m bear crawl
    20m walking lunges

    Strength:
    EMOTM Back Squat
    5 rounds of 5 reps 85 lbs
    5 rounds of 3 reps of 105 lbs
    5 rounds of 1 rep of 125 lbs

    WOD:
    20 min AMRAP
    5 dips (black band)
    10 burpees
    15 sec L-sit hold (did knees up)

    10 rds + 5 dips

  • BOOTYCAMP Workout

    SET A | 4 rounds
    8-6-6-4x sumo deadlift
    6-8x kneeling quad extension

    SET B | 3 rounds
    6+6x deficit rev. lunge
    6+6x 1-leg KB deadlift
    6+6x banded golf shot rotation

    2 x tabata: (20s on / 10s off:)
    A)
    1. miniband skate jumps
    2. miniband airsquat

    B)
    1. leg circles
    2. hand supported tuckup

  • 7.8.2024 Active Recovery Workout

    4 rounds @ steady pace
    12 Hanging scapula rolls, alternating
    10 Blackburns
    8 Tactical ankle rocks, alternating
    6 Pike thoracic extensions
    4 e/side 90/90 to external rotations
    20m e/side Front rack + overhead carry

    4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
    5 High box jumps
    5 Plyo push-ups
    5 Ball slams
    10 Hike cleans

  • Weighlifting Basics Workout

    A,
    Tall Power Clean + Push Press
    (5-6 sets: 2+2)

    B,
    Tempo Clean Deadlift + Hip Power Clean + Pause Split Jerk
    (5-6 sets 1+2+1 / 3 sec pause in the dip)

  • Mobility & CORE Workout

    shoulder & Th mobility

    push up rotations 3x10/10, alternating
    8 reps hollow body pull overs as rest

    copenhagen plank "4x30""/side"

    glute bridge w. band around knees 4x12

    windshield vipers 3x8/8