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

  • Endurance WOD Workout

    40 min amrap:
    40/30 cal row or ski
    15 med ball cleans 9/6 kg
    20 KB swings
    30 double unders
    40/30 cal bike
    30 sit ups
    20 alternating box step ups 24/20”
    10 burpees

  • 8.8.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

  • Snatch technique Workout

    EMOM8:
    1-4: 4 muscle snatch @ easy
    5-8: 4 hang power snatch @ technical weight

  • TECHNICALLY STRONG Workout

    Gymnastics

    For quality 20min
    Handstand push-ups and handstand walk

    For quality 20min
    Butterfly & muscle ups

    Partner AMRAP 8
    YGIG
    3 T2B
    2 C2B
    1 Muscle-up /up and over

    Do one full round while partner rests in handstand hold.

  • PT Group 7.11. klo 17 Workout

    LÄMMITTELY
    • Varvas/kantapää nousut
    • Nilkan pyörittelyt vk
    • Lonkan kierrot ja aktivoinnit 90/90
    • Pakaran dynaaminen venytys
    • AKK - LLA —> kobra
    • Päinmakuulla kierrot

    Amrap 12min
    12 x lapavedot
    12 x sivulankussa lonkan loitonnus
    12 x kylkimakuulla lähentäjä / copenhagen plank

    Lepää 2min

    Amrap 12min
    12 x hyppyleuanveto
    12 x polvien nosto selinmakuulla / roikkuen
    12 x etukyykky + pystypunnerrus

  • Muscle & Power, AV1 Strength

    Wide legs Back squat 8-8-6-6 reps

  • Warmup Workout

    WU: AMRAP8:
    40s erg
    10 banded sots press in power position
    10m squat walk
    10 + 10 1-leg jump to plate

  • 7.6.2024 Skills Workout

    Handstand holds
    Strength Circuit – 2 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    10 Prone PPT pulses & hold last rep (10-sec)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)
    Rest 60-seconds between rounds

  • Main site Monday 240513 Workout

    For time

    • Spend 15-20 minutes practicing the following progression
    • Headstand
    • Headstand with knees to chest
    • From the headstand position, kick upward to a handstand and hold
    • Kick to a handstand, hold, and lower back to a headstand
    • Multiple freestanding handstand push-ups

    Rest at least 10 minutes, then perform

    • As many rounds and reps as possible in 10 minutes of
    • 35 double-unders
    • 5 freestanding handstand push-ups

  • 6.12.24 Workout

    ACCESSORY

    3x
    15 hauiskääntö tangolla
    15 pystysoutu tangolla
    15-20 ghd sit up