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

  • RestDay! Workout

    16:00 Floor Press + Metcon ( 10.9.2026 )
    17:00 Teens
    18:00 EasyWod

  • Cindy Workout

    W/U - 1000m Row (200m easy / 200m sprint / 200m easy / 200m sprint / 200 easy)

    2 Rounds
    10 Strict Pull Ups
    10 Deficit Push Ups
    10 Wall Balls

    WOD - 2 part workout

    1st - 1000m Row for time
    3:53

    2nd - "Cindy"
    20 Min AMRAP
    5 Pull ups
    10 Push Ups
    15 Squats
    390 reps Rx

  • Muscle & Power, CORE Workout

    ABS: EMOM for 4 rounds
    1) Reverse crunches
    2) Alternating Crunches (sides and straight)
    3) (Weighted) Plank hold
    4) Rest

    Extra: Hollow hold TABATA

  • Functional (plyo vk36) Workout

    Zone 1: Uphill walk / light run (5-7%)

    Zone 2: Loaded squat shoulder press x 6 (per side)

    Zone 3: Sled push sprints 10m (empty sled)

    Zone 4: Easy row

    Zone 5: Loaded lunge + Swing x 6 (per side)

    Zone 6: Banded Hip drive x 10 (per side)

    -2 rounds
    -2,5min work/ 15s transition

  • Cleans/Chipper Workout

    Warmup:
    Thrusters w/partner to Bring Sally Up

    Strength:
    Cleans
    2-2-2-2-2-2-2
    65-65-65-85-100-115 (1)-120 (F)

    WOD:
    for time
    800m run w med ball (14)
    50 pushups
    50 situps
    50 air squats
    80 DU (240 SU)
    25 pullups
    25 box jumps (20)
    80 DU (240 SU)
    10 snatches (95--did 65)
    800m run w med ball (14)

    28:30

  • Cardio Bootcamp Workout

    12 x 2min on / 1min off:
    A)
    6 DB snatch 1x50/35lb
    8 DB box step over

    B)
    300/250m row
    rest of time: max meters DKB farmers carry 2x32/24kg

    C)
    300/250m ski
    rest of time: burpee shuttle run

  • Conditioning Workout

    EMOM 30 minutes
    1: 200/150m row
    2: 15 wall ball (9/6 kg)
    3: 12/9 cal echo bike
    4: 7-8 burpee box jump over (60/50 cm)
    5: 5 heavy or 7-8 moderate sandbag to shoulder
    6: rest

  • PTG TI 18.3. klo 11 Workout

    LÄMMITTELY
    10 min omaan tahtiin
    10x/puoli yhden jalan kyykky + lähentäjäveto
    10x ylivienti vk
    10x/jalka lantionnosto + polvenveto vk
    10x soutu ylhäältä

    Liikkuvuus/availut
    60s. liike
    - Elephant walk
    - Cat Cow
    - Lonkan sisäkierto istuen
    - Kylkimakuulla puoliympyrä

    VOIMA
    3 x 6-8 yhden käden tuettu kulmasoutu

    AMRAP 8min
    8 x kyykky boksille/penkille
    8 x istumaannousu vk
    8 x v-nostot istuen lp/kp
    4 + 4 vaaka + polvennosto

  • 19.05.2025 Workout

    Snatch

    A) E75SEC X9

    Set 1-3: 1 Snatch From Blocks (above knee) @65-70%

    Set 4-6: 1 Snatch From Blocks (below knee) @75-80%

    Set 7-9: 1 Snatch (Floor) @85-90%

    B) For Time:

    • 20 Snatch @50-60kg (sellanen paino et joutuu tekee ykkösiä alusta asti ja vähän joutuu lepäilee)

    C) Snatch Pull 3x1 @120%

    Back Squat

    • 5x2 (1 RIR)

    *Rest 3min between sets

    Accessories

    A) 3-4x For Quality:

    • 45-60s Spanish Squat Hold
    • 10 Slider Hamstring Curl

    B) 3-4x For Quality:

    • 45-60s Chinese Plank
    • 15/15 Calf Raise

  • Muscle & Power, AV2 Strength

    Deadlift 3 RM