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 Workout

    2 Rounds for time:
    25 Power Cleans (52.5/35kg)
    25 Bar Facing Burpees

    Timecap: 10:00

    Extra: Banded Facepull-apart: 100 quality reps.

  • Torstai 19.10.23. BASIC Workout

    Warm Up
    3 times 40s easy/20s mod/10s fast , rest 20s bwn rounds
    then some mobility and barbell warm up for clean&jerks
    then prep for movements

    Workout of the day
    5-6 rounds for quality
    15/12 calories with machine @easy/pace
    2 clean pulls

    2 squat cleans
    2 split jerks
    4-8 Strict Pull Ups or Hardened ring row
    8-12 russian swing @16-24/24-32kg
    8-12 hollow rocks

  • Päivän treeni 11.8 Workout

    LÄMMITTELY
    Liikelaajuksien avaus ja lämmittely
    • Lonkat
    • Lantio
    • Nilkat
    • Pakarat
    • Etu- ja takareidet

    TEKNIIKKA
    • Lähtöasento
    • Linjaukset
    • Askeleen pituus

    VOIMA JA TEKNIIKKA
    Askelkyykky KP/KK
    15 min timecap (lisää painoja pikku hiljaa)
    3-5 sarjaa
    8-10 toistoa/jalka
    Lepo sarjojen välissä 60s. - 1,5min.

    METCON
    Amrap 10
    10 Askelkyykky taakse
    10 Jalkojen lasku selinmakuulla
    10 Etuheilautus

  • 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

  • 5x3 min Workout

    5x3 min work, 2 min rest between rounds

    3 min max cal bike/row/ski
    2 min rest
    3 min max rep db snatch
    2 min rest
    3 min max rep barbell stepping lunges
    2 min rest
    3 min max rep burpee+5m shuttle run
    2 min rest
    3 min max cal bike/row/ski

    Result is total reps!

  • 11.9.2026 SNATCH Strength

    3×2@70%, sn-%, rest 2min

  • Endurance WOD Workout

    Every 3 min x 12 sets:
    A. 30/25 cal row or ski
    B. 30 med ball cleans 9/6 kg
    C. 25 burpees to target

    Rotate stations for total 4 sets per each.

  • Goose Workout

    3 Rounds for Time:
    5 Bar Facing Burpees
    5 Squat Snatches (96/65lb)

    The goal of this workouts if to move throughout. The purpose is metabolic conditioning, not strength – so move fast
    If you’re unable to move continually and at a high tempo throughout the three rounds then consider scaling the weights

  • 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

  • Main site Saturday 240914 Strength

    For time

    ♀ 65 lb
    ♂ 95 lb