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

  • Extra Credit 04-10-2020 Workout

    • Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    • 60s each side Biphasic Hip Flexor Stretch
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 27.7.2025 4 x Amrap6 (A+B+A+B) Workout

    *rest 2:00 between Ampar's

    A) Amrap6

    10 cal bike erg
    6 burpee box jumps-overs
    5-8 pull-ups (unbroken)

    B) Amrap6

    10 cal row
    6 thrusters
    3 wallwalks

  • Main site Thursday 220721 Workout

    3 max sets of handstand push-ups

  • Kahvakuula Ratapiha Workout

    AMRAP 20
    One arm swing 10+10
    One arm longcycle 5+5
    Goblet squat 10
    Abmat sit-up 15
    Row ergo 12/15cal

    POST WORKOUT
    4 set
    Dragon flag 10
    Kb move plank 10

  • Endurance WOD Workout

    8 rounds for consistency:
    8 DB burpees
    8 DB alternating box step ups
    16 sit ups
    250/200 m row
    60 s rest

  • Full Workout for Roman (Jeonghyeon) Workout

    Week 1

    Day 1

    Push ups x12
    Crunch x 15

    Modified plank 50s
    Mt climber x 15
    Bicycle crunch x 12
    Burpee x 10

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 15
    Jumping lunge x 12
    Jumping squat x 10
    Burpee x 12
    Mt climber x 15
    Plank 50s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x12
    Crunch x 15

    Modified plank 50s
    Mt climber x 15
    Bicycle crunch x 12
    Burpee x 10

    Repeating 3 times / 30s rest each

    Week 2

    Day 1

    Push ups x14
    Crunch x 18

    Modified plank 55s
    Mt climber x 18
    Bicycle crunch x 14
    Burpee x 12

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 18
    Jumping lunge x 15
    Jumping squat x 14
    Burpee x 15
    Mt climber x 18
    Plank 50s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x15
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 15
    Burpee x 12

    Repeating 3 times / 30s rest each

    Week 3

    Day 1

    Push ups x15
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 16
    Burpee x 15

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 20
    Jumping lunge x 16
    Jumping squat x 16
    Burpee x 15
    Mt climber x 18
    Plank 60s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x 15
    Crunch x 18

    Modified plank 60s
    Mt climber x 20
    Bicycle crunch x 16
    Burpee x 16

    Repeating 3 times / 30s rest each

    Week 4

    Day 1

    Push ups x 18
    Crunch x 18

    Modified plank 60s
    Mt climber x 18
    Bicycle crunch x 16
    Burpee x 15

    Repeating 3 times / 30s rest each

    Day 2

    Front lunge x 20
    Jumping lunge x 18
    Jumping squat x 16
    Burpee x 16
    Mt climber x 20
    Plank 60s

    Repeating 3 times / 30s rest each

    Day 3

    Push ups x 20
    Crunch x 18

    Modified plank 70s
    Mt climber x 18
    Bicycle crunch x 18
    Burpee x 16

    Repeating 3 times / 30s rest each

  • Kotitreeni WOD Workout

    50-40-30-20-10
    Burpee
    Air Squat
    Sit Up

    Skaalattu
    20-15-10
    Burpee
    Air Squat
    Sit Up

  • Perjantai 5.8. Workout

    32min emom

    Row 15/12cal tc45s
    Clean and jerk @increasing weight

    Bike/box step up

    Rest

  • Saturday Grind Workout

    For time w. partner, 30' AMRAP

    Buy in: 3 rnds of:
    42 cal row
    30 one arm DB STOH @20/10kg
    18 syncro burpee

    Then AMRAP, change after full rounds
    9 box jump
    6 alt. DB snatch
    3 pull up

  • "Sweet Calle" Workout

    Cash in 100 wall balls

    Burppes 10-9-8-7-6-5-4-3-2-1
    Power cleans 1-2-3-4-5-6-7-8-9-10 61/40 kg
    Push press 10-9-8-7-6-5-4-3-2-1 61/40 kg

    Cash out 100 push ups