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

  • Weekly Update 5 Workout

  • Metcon Workout

    • 3 Round of:
    Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
    MB Wall Ball (9/6Kg) 1:00 @ max reps
    Assault Bike 1:00 @ max Kcal
    3:00 rest each round

  • Superkids 10-13 v WOD Workout

    3 kierrosta aikaa vastaan

    300 m soutu
    15 rinta tankoon
    10 HSPU

  • Gymnastics + weightlifting + strength + conditioning Strength

    150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 10 min
    - 20 m.

    B. EMOM6:
    1) 6 bfly pu
    2) 6 kip. hspu

    2.WL
    A. Power snatch
    Touch n go 5 RM - 5 kg
    25 30 32.5 35 37.5 kg

    B. Every 20 s. for 10 minutes:
    Power snatch @ 5 RM weight
    37.5 kg

    3.Strength
    A. Back squat 5 x 2
    - Build to challenging weight. RiR 2-3

    4.Conditioning
    A. BMU pratice - 4 x 3

    B. 4 Rounds for Time:
    8 DB box step overs - 35 lbs
    6 Bar muscle ups
    30 m sled push @ medium weight - 40 kg
    Tavoiteaika: 12-13 min
    Time: 13.03
    HR 171/184

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.Strength/skill
    A. EMOM10:
    1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
    2) 10 m HSW - 5 5 4 5 4 m

    2.Anaerobic capacity
    6 x 1' ON / 4' OFF
    A.
    8 heavy DB snatch - 35 lbs
    8 box over burpee > 6
    ME bike
    Calories: 4 6 5
    B.
    8 DB thruster 35/50 lb > 25 lbs
    20 DU
    Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

    3.Strength endurance
    Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
    DB curl + press-15 lbs
    L-sit hang

    4:4 sets
    12 Hip thrust - 60 60 60 60 kg
    10 hamstring curls - 10 10 10 10 kg

    5:3 sets
    12 low cable pulley - 35 40 40 kg
    15 side lat. raise - 10 lbs/3 kg
    20 pike leg lifts
    12 sa. DB press - 20 20 20 lbs

    6:3 sets
    3x7 bicep curls 13 kg
    15 v-ups

  • Half 5K Workout

    Run 2,500 meters

  • strength Strength

    find 3RM deadlift

  • 21.2.2026 Workout Warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    @ workout pace
    250m Row
    200m Run
    500m BikeErg
    200m Run
    250m Row

  • Morning cardio 120917 Workout

    5 min AMRAP of:

    10/7 Cal. Assault Bike
    8 DB Snatch 22.5/15 kg

    -Rest 2min-

    10 Shuttle run (10m)
    10 Box Jumps 60/50 cm

    -Rest 2min-

    15/10 Cal Row
    5 Burpees Over Rower

    -Rest 2min-

    10 Wall Balls 9/6 kg
    10 Abmat Situps

    -Rest 2min-

    Cindy

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 65 min
    Warm up for 15 min
    1.Conditioning
    A. 3 sets each, rest 1:1: / Timecap 30 min
    10 cal Row - 0.38, 0.36, 0.38
    12 cal Row - 0.45, 0.45, 0.45
    18 cal Row - 1.06, 1.05, 1.04
    22 cal Row - 1.20, 1.20, 1.19
    25 cal Row - 1.31, 1.30, 19 cal
    Avg. speed 950 - 1050 cal/h.
    HR 160/180
    Cool down for 20 min

    PM: 150 min
    Warm up for 15 min

    1.Gymnastics
    A. HSW practice for 15 min
    - 16 m.

    B. MU practice for 50 min
    - TWB 3 x 3
    - RS 3 x 6
    - HTR 5 x 1
    - 2 swing + MU 10 x 1 (+ 2 fails)
    - MU straight from ground 4 x 1 (+ 2 fails)
    - Total of 14 MU

    B. EMOM9:
    1) 2-4 Russian dips - 3 3 3
    2) 7 Foot elevated Ring Row
    3) Bottom of dip hold - 25 25 25 s.

    2.Weightlifting
    A. Squat Clean and split jerk
    Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

    3.Strength
    A. Front squat 4 x 6
    -Build to Heavy, rir 2-3 (Rir= reps in reserve)
    45 50 55 60 kg

    B. 3 sets:
    15+15 Side plank rotations
    15 GHD Back extension
    15 DB Bench - 20 20 20 lbs