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

  • 22.9.2021 PK Workout

    Wodille.

  • 14.5.2026 Press & Row, Strength Workout

    Alternate B1 / B2

    B1. Seated DB press* – 3 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2
    B2. Single arm DB row– 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

    • Note this is seated on a bench (NOT floor like on a Z-press).

  • 26.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 6/3/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(25)
    WRK 3:00 REST 1:00 x6
    10 plank taps-2 count
    20 hvy jump rope
    10 curls
    100m run

    Finisher
    50 bicycles
    1:00 IT stretch

  • Conditioning Workout

    Conditioning :
    21-15-9
    wall ball
    boksz jump

    3 mins rest

    15-12-9
    single arm devil press
    kneeling squat jumps

    3 mins rest

    12-9-6
    DB Clean & Jerk each arm
    After each set complete 3 wall climbs

    Timecap: 30 mins

  • 3 X MAX REPS PUSH UP Strength

    3 X MAX REPS PUSH UP

  • 31.1.2023 front squat Strength

    8-8-6-4-3

    Go every 2:30

  • "Fun & Games" Workout

    [0:00 - 2:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [3:00 - 6:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [8:00 - 12:00]
    2,000/1,500 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [14:00 - 17:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [18:00 - 20:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Barbell: 61 / 43 kg

  • Muscle & Power, Joker Workout

    4 rounds for time of DT
    12 Deadlifts (155/105 lb)
    9 Hang Power Cleans (155/105 lb)
    6 Push Jerks (155/105 lb)

  • 9.5.2022 Workout

    For time:

    30 CTB
    3 Rounds Dumbbell D.T
    20 CTB
    2 Rounds Dumbbell D.T
    10 CTB
    1 Rounds Dumbbell D.T

    Dumbbells 22,5/15kg, Teens 20/12,5kg

    D.T

    12 DL
    9 HPC
    6 Push Jerk

    ( 10 - 15 )