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

  • Pulls and Rows and Pulls and .. Rows? Workout

    Intervals
    One partner works, one partner planks

    TRX Pronated Row
    Renegade Row (no push up)
    Skier
    Bend over band reverse fly
    Ring Archer Row
    Rower

    30:30

  • metcon Workout

    3 Rounds:
    50m Farmer’s Carry
    140/90lbs per hand
    Run 400m

  • 16.2.2026 Workout warmup Workout

    2 Rounds @ steady
    20/15 (cal) Row
    15 Air squats
    10 Down-ups
    +
    Set up and practice a few sets of wall balls, lateral burpees over the box and transitions to and from the rower (foot straps etc.)
    +
    2-3 Rounds @ steady
    9 Wall balls
    6 Lateral burpees over the box
    12/9 (cal) Row

  • VOIMA/TEKNIIKKA Strength

    Snatch
    Climb to a heavy, not max, single Power Snatch.

  • DELOAD WEEK Workout

    DELOAD WEEK

    If you feel you need to deload, use less weights or go slightly less intense.
    Giving your body a deload every now and then helps with muscle growth and recovery.

  • Thruster + push up Workout

    For time

    21-15-9

    *thruster 40/30kg
    *ring push up

  • WOD 2 03022016 Workout

    5 rounds for time:
    ** Por parejas:
    - 10 burpee wall ball.
    - 20 toes to bar.
    - 10 goblet squats.
    - 20 c2b pull-ups.

    ** los burpees y gob squats hacen 1 cada miembro de la pareja.
    ** los t2b y c2bpu cada uno hace 10 a su ritmo.

  • Aerobic work + gymnastics + strength Workout

    AM: 70 min
    1.Aerobic work
    A. PK1 - PK2:
    2 x 6000m Row
    - 0-3000 m: 24 SPM
    - 3000-5000 m: 26 SPM
    - 5000-6000 m: 28 SPM
    Set 1: 28.30, 2.22.5/500 m, 139/158
    Set 2: 28.26, 2.22.2/500 m, 147/164
    10 min mobility work

    PM: 135 min
    Warm up EMOM10
    1.Gymnastics
    A. Butterfly pull up practice
    - 9 9 8 8 reps

    B. Couple sets of butterfly chest to bar practice
    - 5 sets

    C. Every 2 minutes for 12 minutes:
    Max Unbroken set of butterfly pull ups
    Recovery bike the remaining time
    - 12 13 11 10 9 9 = 64 reps
    - Total of 100 butterfly pull up

    2.Strength
    A1. Strict Pause Handstand push ups
    4 x 3 w/ 2 s. pause as low as possible
    - Abmat
    A2. Single arm bent over row
    3 x 6 + 6 (Heavy!) - 35 45 45 lbs

    B. 4 sets:
    5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
    15 Hollow rocks
    30 Bent knee heel touches
    - Rest 90 s.

    3.Sled sprints
    7 rounds:
    10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
    10 s. rest
    10 s. all out sprint
    - Rest 3 min between sets

  • 21.1.19 EMOM30 Workout

    WU
    AMRAP6:
    8 Burpee
    10 Air Squat
    10 AbMat Sit-up

    EMOM30:
    1. 8-12 KB Swing 24/16 kg
    2. 8-12 Box jump
    3. 8-12 Pulll-up
    4. 8-12 Wall ball 20/14 lbs
    5. Rest

  • Power Clean Strength

    Unbroken Sets For Load:
    15-12-9 Power Cleans

    Rest As Needed Between Sets.