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, Metcon Workout

    Open 14.1

    AMRAP 10 min
    Complete as many rounds and reps as possible in 10' minutes of:

    Treenaaja & Kuntoilija
    30 Double-Unders / 90 Single-Unders
    15 Power Snatches 35/25kg/HAP

  • Endurance WOD Workout

    10 rounds for consistency:
    3 burpees to target
    5 DB thrusters
    7 T2B
    9 DB cleans
    12 ring rows
    30 s rest

  • FOR QUALITY // ERG and Weights Workout

    10 Rounds

    • 2 min ERG @ 75%
    • 2 min quality work with weights

  • WARM UP Workout

    5min of DU or Triple under
    practice
    Then 3 rounds:
    10m Crab walk
    8 Med ball cleans
    6 Tempo push ups (5sec.
    descent)

    2+2 Perfect stretch

  • 22.8.2025 2 - 3 rounds Workout

    2-3 Rounds @ 2-3 RIR

    0:30 Overhead dual KB carry
    10-15 GHD hip extensions*
    8-12/side Copenhagen plank lift-offs

    • You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

  • 01-01-2022 Workout

    A)
    Partner Workout
    For time:
    10-20-30-40:
    Calories Air Bike
    Wall Balls (20/14)
    Box Jumps w. Step-down @61/51cm
    *100 Meter Farmer Carry after each round @32/24kg
    - Goal: One person works at a time. Split all reps evenly, including Farmer Carry.

    TIME CAP = 30:00
    - Alternative to Bike:
    14-26-38-52 Row Cals

    B) Prone Banded Hamstring Curl
    3 x 25. Rest 60s.
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    1:00 easy -> :30 moderate
    1:00 easy -> :30 moderate / fast
    1:00 easy -> :30 fast

    rest 3-5 minutes and start WORKOUT

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds of :
    1:30 cardio machine
    3 snatch high pull
    3 muscle snatch
    3 ohs + 3 snatch balance
    rest 15-30 sec
    3 muscle cleans
    3 front squats
    3 strict press in split jerk position

    Warm up for snatch weight

  • 27.6.2025 2-3 Rounds ( Strength) Workout

    Horizontal straight & bent arm strength complex – 2 to 3 Rounds

    5 Scapular push-ups
    5 Planche lean slides
    5 Planche push-ups
    5 Battle rammers
    5 Pike compression slides

  • Friday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    THEN 2 ROUNDS WITH BARBELL :
    5 DEADLIFT
    5 HANG POWER CLEANS
    5 FRONT SQUAT
    5 STRICT PRESS
    3 SQUAT CLEAN + SPLIT JERK