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

  • 9.10.2025 Barbell Prep ( Strength ) Workout

    Barbell Cycling Skill

    3 Sets @ increase load each set (start w/ empty barbell)
    3 Hang muscle snatches
    3 Behind the neck snatch grip push presses
    3 Hang power snatches
    3 Overhead squats
    3 Hang squat snatches

  • Saaresta kotiin Workout

    Parin kanssa, 4 kertaa molemmat:

    500m row, lepää niin kauan kuin toinen soutaa.

    Viimeisen soudun tulisi olla nopein.

  • 14.7.2020 WOD Workout

    AMRAP 8, with partner
    8 Box over burpees 24/20"
    10 KB Swing 32/24kg
    YGIG

  • Bench press 5x6 Strength

    Bench press 5x6 @70%

  • HOME WOD 15 Workout

    WARM UP
    10-15 min jog, bike or equivalent

    WORKOUT
    Friday pumpit Emom40min

    1. 10-15 Bicep curls ( change grip variation)
    2. 20 glute bridges ( variate every round one leg two. different stance....)
    3. 10- 15Delt flys ( change every round from front delt to side to rear delt fliys)
    4. 10- 15 Sit up variation ( situ up, v-ups, crunches, scissor kicks, ...)

    COOL DOWN
    Stretch out bicep and glutes. calm breathing and chill on the weekend.

  • Extra Credit 19-08-2023 Workout

    OPTIONAL COOL DOWN
    1-2 ROUNDS FOR QUALITY
    100m Walk
    10 Cat/Cows
    10 Alt. Bird Dogs
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-

  • HOME WOD 13 Workout

    ** WARM UP**

    20 squat rotation
    20 scorpion reach
    20 crab reach

    then

    40-30-20-10 plate jumps ( use some plate or step that is about 5 cm high and jump back and forth. rest 20 sec between sets.

     STRENGTH/SKILL
    Turkish get up.

    5x8/ ( use heaviest weights possible)

    10 min practice handstands.. try to get some long holding sets in.

    WORKOUT

    EMOM20

    1. 30 sec plank
    2. 16 alternating curtsy squats.
    3. 10 burpees
    4. 10 push ups

    COOL DOWN

    5-10 min breathing and relaxing.

  • 20.8.2020 Wod Workout

    40 minutes, with partner.
    Other:
    20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
    50 Sit Ups
    10 Box Jumps
    30 Medball Squat clean 9/6kg (20/14p)
    Other:
    Row same time.

  • Extra Core Workout

    Quality for time:

    30 strickt t2b
    30 ghd sit up
    30 hollow rock

  • HOME WOD 12 Workout

    ** WARM UP**

    5-10 Jogging or DU practice.
    then
    2 rounds
    30 mountain climbers
    30 scorpion reach

     STRENGTH/SKILL
    4x 10 lunge one arm press. ( Go in to lunge and press with opposite arm to the leg that is in front)

    Between every set do 8 reps or bent over row singel arm or if you have two weights do both arms at same time.

    WORKOUT

    Emom 20

    1. 16 cossack squats. use weights
    2. 30 russian twists. use weigths
    3. 30 calf raises. use weigths.
    4. floor press. heavy weights.

    COOL DOWN

    10 min rolling out the boddy and calm breathing.