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

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 6-8-10-12 reps

  • Extra Credit 25-07-2021 Workout

    • Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
    • Shoulder IR Pails/Rails

  • 10.03.2022 Partner WOD Workout

    Partner WOD:
    5 minute AMRAP of:
    20/17/14 cal Row
    20 Plate OH Lunges (20/15kg)
    Rest 3 minutes

    5 minute AMRAP of:
    80 Double Unders / Sc: 160 Single Unders
    30 Alt. V-Up
    Rest 3 minutes

    5 minute AMRAP of:
    20/17/14 cal Assault Bike
    20 Hang DB Snatches
    Rest 3 minutes

    5 minute AMRAP of:
    20 Burpee Box Step-Ups
    20/17/14 cal SkiErg
    Rest 3 minutes

    5 minute AMRAP of:
    20 Hand Release Push Ups
    20 Double KB Deadlifts (24/16kg)

  • 25.06.2025 Workout

    Push & Pull

    A) Strict Press

    A1: Build up to days heavy 2RM
    A2: 2x10 @75-80% from 2RM

    rest 2-3min between sets

    B) Strict Pull Up

    B1: Build up to days heavy 3RM
    B2: 2x Max reps @bodyweight

    rest 2-3min between sets

    Metcon

    10rds For Time:

    • 10 T2B
    • 5 STOH @55kg (barbell from ground)

    Accessories

    A) 3-4x:

    • 10-15 Lu Raise (2x plate) rest 45s
    • 10-15 Ring Push Up rest 90s

    B) 3-4x:

    • 1 Long set of Banded Pull Up (vihree kumppari) rest 45s
    • 10-15 KB Front Raise rest 90s

  • 20.6.2023 Skills practise & AMRAP Workout

    Skills practise (pull-up, TTB, bmu, handstand etc)

    AMRAP10

    8 burpees
    10 alternating DB snatches
    X-reps skill of your choice

  • OPS, I DID IT AGAIN Workout

  • Conditioning Workout

    5 rounds:
    400m Skillmill Run
    10 Pull-ups
    7 Burpee Box Jump Overs 60/50cm
    1min Rest

  • 30.6.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Extra Credit 20-06-2021 Workout

    90-90 Breathing w. Hip Lift: 15 Breaths
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.

  • Weightlifting + strength Strength

    135 min

    1.Snatch
    A. Build up to 1RM snatch in 20 min
    - 52.5 kg

    B. Snatch consistency work
    EMOM8
    2 Power snatch
    *Build up to max 85 %, start from 65 %.
    - 40 kg

    2.CTB
    - Every 90 s. x 6: 7 CTB
    - Easy bike between sets

    3.Back squat
    Build up to 3 RM back squat in 20 minutes
    - 85 kg

    4.Accessory
    20-16-14-12 reps of:
    Hip thrust - 50 kg
    * After each completed set do:
    3 High box jumps