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

  • Basic Workout

    1min on 1min off / 30min

    Jump rope
    Cossak squat
    Wb sit-ups
    Plate ground to overhead
    Box step up (db)

  • 15.5.2025 Workout warmup Workout

    Warm-up

    3:00 Air bike + 3:00 Row @ easy pace
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    3 Handstand wall walks to a plate
    1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
    +
    Clean
    Build up to workout weight
    +
    1-2 Rounds
    20 Double-unders
    5 Chest-to-bar pull-ups
    3 Wall-facing HSPUs
    1 Clean @ workout weight

  • 1-13-17 Workout

    WT

    EMOM 12 Min
    Min 1 3 Bench Press
    Min 2 3 Pull Up
    Min 3 3 Ring Dips
    Min 4 3 Chin Ups

    CF/BC
    Friday the 13th
    26 Min Amrap

    13 Pull Ups
    13 Air Squats
    13 Bench Press
    13 Jump Squats
    13 Ring Rows (underhand)
    13 Box Jumps
    13 Ring Dips
    13 Step Ups (each leg)
    13 Kettle Bell Swings
    13 Burpees
    13 Rope Climb or KB Deadlift
    13 Wall Ball Shots
    13 Ball Slams

    50 Jump Rope and Suicide Sprint after each round

  • Pull ups/bar MU tungt Workout

    A:
    Banded pull ups 3xMax
    Static hang from bar 3xMax

    B:
    Jumping straight arm pulls 5x3

    Lat pull downs + pull up 5x3+1

    Max rep unbroken Kipping pull ups

    C:
    Feet on box hip to bar + turnover 5x3+1

    Jump in to high knees + MU 5x1+1

  • Tekniikka Workout

    • Perhosleuat, katkeamattomia sarjoja
    • Karhupunnerrus boksin päältä x5, 3 sarjaa

  • Bootcamp Workout

    Tabata bike or row

    Core strength
    5 rounds
    30 bicycle crunches
    0:30 plank
    Rest 1:00

    WOD
    8 RFT
    5 burpees
    10 push ups
    15 squats

  • HS-walk Workout

    HS-walk 3x15m or Shoulder taps 3x40

  • WOD Workout

    AMRAP 20mins with a partner:
    400 Meter Run / 500m Row
    *Max Reps of:
    20 Walking Lunges
    20 Power Snatch (35/25kg)

    *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
    - Rx+: 42.5/30kg

  • Pull ups and HSPU Workout

    Max reps:
    Strict pull up
    Strict HSPU

    Testaa maximi toistot kummassakin liikkeessä, mutta jätä 1-2 toiston reservi. Pidä liike teknisesti puhtaana.

  • 1-11-17 Workout

    Weigh In Wednesday

    M)
    5x5 Reverse Band Back Squat
    5x10 Squat Clean & Jerk
    5x20 Shoulder Flys

    Anne (variation)
    100-80-60-40-20 Single Jump Rope
    50-40-30-20-10 Knee to Chest

    F)
    Warm Up 400 M Run

    2 Min On 1 Min Rest of
    1) Back Rack Lunges
    2) Back Squats
    3) Lateral Side Raises or Front Raises
    4) Back Rack Reverse Lunges
    5) Back Rack Box Step Ups

    Anne (scaled)

    100-80-60-40-20 Single Jump Rope
    50-40-30-20-10 Sit ups