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

  • WOD, Warm up Workout

    15´min

    30"s Ski / Row
    2 Snatch grip DL
    2 Hang power snatches
    2 OHS
    30"s Bike / Run

    Increasing weight each set and variate "Ergo"

  • MamaWod Part2. Workout

    Amrap10:
    10 air squat
    5 cal row
    10 renegade row
    5 cal bike erg

  • 7.6.2026 Alternating between DB row's and shoulder presses Workout

    5 rounds x every 2:00

    8 incline DB row @AHAP
    5 shoulder press @AHAP

  • 7.6.2026 AMRAP 16 with partner Workout

    20 partner wallballs
    20 synchro sit-ups
    10 synchro burpees
    20m wheelbarrow walk

  • 16.7.2026 Clean Pull, Strength Strength

    Clean pull

    4 x 3 @ 90+%1RM clean, go every 2:30-3:00

  • 02.09.2025 Workout

    Engine

    E6MOM X6 (4min timecap each set)

    Set 1,2,3:

    • 24 Cal Ski
    • 40m Double DB Farmers Carry 2x30-35kg
    • 20 Cal Ski

    Set 4,5,6:

    • 20 Cal Row
    • 40 DU
    • 10 Burpee Pull Up

    Accessories

    A) 4 Rounds For Quality:

    B) 3-4 Rounds For Quality:

    • 10-15 Seated DB Lateral Raise
    • 10/10 Hammer Curl

  • 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

  • WOD, Strength / Technique: Strength

    5'min Jumping rope crossovers (Practice)

    Strength / Technique:

    4 Sets in pairs: For quality (One at work another at rest)

    5+5 Dual KB Front rack Step-Up (Keep foot at the box)
    14 Cossack squats (Body weight)

    Then...
    30"sec Max reps of:
    Jumping squats

  • 13.9.2024 Warmup Workout

    Movement prep

    3 Rounds of:
    2/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    +
    Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
    3 – 5 rounds, practise each piece in isolation first, then link together.
    +
    3 – 2 – 1
    Overhead Flow (per side for each drill)
    Scapular swimmers (prone position)
    Skin the cats on rings
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • MamaWod Workout

    Parin kanssa 30min:
    80 cal bike erg/soutu vaihto min välein
    70 rengassoutu
    60 vauhtipunnerrus @tanko
    50m burpee/down up + pituushyppy
    40 kimppa wb heitto toispolvi seisonnassa
    30 syncro askelkyykky paikalla toisella wb
    20 wb nosto lattialta
    80 cal pyörä/soutu *vaihdot min välein

    kaikki toistot ovat yhteistoistoja. Toinen tekee, toinen huilii