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

  • 10-9-8-7-6-5-4-3-2-1: Box Jump / Wall Ball / Deadlift Workout

    10-9-8-7-6-5-4-3-2-1 reps for time:
    • Box Jumps 30/24”
    • Wall Balls 25/20#
    • Deadlifts 225/155#
    Goal: sub 10 min.

  • Omatoimitreeni Workout

    1) e2:30 x4:
    4-4-3-3 Takakyykky
    6+6 arnold press istuen

    2) Kaverin kanssa, kierros kerrallaan
    amrap15:
    10 goblet kyykky
    5+5 vauhtipunnerrus @käsipaino
    10 istumaannousu @käsipaino
    5 burpee käsipainon yli
    *toinen suorittaa koko kierroksen, ja kaveri tekee sillä aikaa max calorit
    **yksin tehdessä, katso kierrosaika ekalta kierrokselta, ja tee laitetta perään sama aika ja lepää sen jälkeen 1:30

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown

  • Back squat 3x2 Strength

    Nousevilla

  • WOD 18/11/23 Workout

  • Macho meets Cindy Workout

    Death by:

    EMOM

    Odd= Macho man

    60/40kg

    3 Clean
    3 Front squat
    3 Jerk

    Even= Cindy

    5 Pull-up
    10 Push-up
    15 Squat

    -----‐-----------------------

    Plank until last athlete of group fails a round.

  • MamaWod Workout

    1) e2:30 x4:
    6-8 leuka
    12 lisäpaino lantionnosto

    2) Amrap15:

    400m soutu/800m fillari
    5 thruster @2x kässärit
    10 askelkyykky
    15 maastaveto @2x kässärit
    20 istumaannousu

  • Snatch Strength

    2x2x40
    2x2x46
    2x49
    1x52
    1x56
    1x59 (2xfail ennen onnistumista)
    1x60 (fail)

    Matalat pukit

  • 28.2.2025 Workout

    3 min on 1 min off
@ easy steady pace
    2 rounds (for 32 min total):
    A.
    10 alt db hang split snatch
    10 abmat sit up
    B.
    10 cal bike
    3 squat snatch light weight
    C.
    3 bear complex light weight
    10 lungers body weight
    D.
    10 hang power clean db
    10 superman

  • Partner Workout Workout

    for time with a partner

    400m Run
    600m Burpee Broad jump
    400m Run
    600m Lunge Walk
    400m Run
    150 Push-ups
    400 Run
    150 Air Squat
    400m Run
    600m Suitcase Carry 2x20kg KB
    400m Run

    *Both run
    *Share the work as desired

    Cap. 90min