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

  • Gymnastics + weightlifting + conditioning Workout

    145 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 45
    - BCTB x 15

    2.WL
    A. Clean complex
    4 x 2 Clean + 2 Jerk
    x 70-75 % / 2 reps in the tank
    - 50 50 52.5 52.5
    - New set every 3 minutes

    B. Power clean
    2 Power clean x 70 % 47.5
    2 High box jump*
    2 Power clean x 75 % 50
    2 High box jump
    2 Power clean x 80 % 55
    2 High box jump
    2 Power clean x 85 % 57.5
    2 High box jump
    2 Power clean x 90 % 60
    2 High box jump

    3.Metcon
    Barbell cycling efficiency
    For time:
    20 STOH 30 kg
    20 Wall ball
    16 STOH 35 kg
    20 Wall ball
    12 STOH 45 kg > 40
    20 Wall ball
    8 STOH 50 kg > 45
    20 Wall ball
    4 STOH 60 kg > 50
    20 Wall ball
    Time: 12.02
    (Time cap was 12 minutes)

    4.Accessory
    - Not done

  • 30.10.2021 PK Workout

    EMOM 15

    1 minute : 10 Weighted GHDSU
    2 minute : 10 Dumbbell Z-Press
    2 minute : 2-4 RMU

  • This is Sparta Workout

    In Teams of 4

    AMRAP 6:
    Buy in:
    2 x 7 wheelbarrel walk
    Then:
    - single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

    Score: Total Reps

    Rest 2min

    AMRAP 6:
    Buy in:
    2 x 7m wheelbarrel walk
    Then:
    - Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

    Score: Total Reps

  • Viikko 11 (Jahas ja Proget jatkuvat) Workout

    Tulevalla viikolla taas mennään progressiota eteenpäin, kuuntele itseäsi ja mene oman jaksamisen mukaan! Treeniä varmasti riittävästi jos kaikki tekee.

  • RestDay! Workout

    RestDay!

  • Muscle & Power, AV 2 Strength

    Banded deadlift 3x12 reps

  • WOD 10/08/22 Workout

  • Ylöstyöntö telineeltä Strength

    4x 3 @65-75%

  • Kuntopiiri for quality Workout

    3 rounds for quality:

    3-6 wall climb
    3-6 dip (ring, weighted, bench etc..)
    6-12 pull-up strict/kipping
    6-12 hand release push-up
    12-24 sit-up

  • 05.11.2025 Workout

    Iisi startti. Painot tarkotuksella pienempiä, ja voi modata jos tuntuu siltä.

    Lifting

    A) Build Up to Days Technical Heavy (jätä varoja)

    B) Power Snatch E2MOM

    • 4-6x2 (DnG) @100% From Complex Weight

    Back Squat

    • 5x4 @70-75% (1s pause in bottom)

    *RIR 1-2
    *Rest 3min between sets

    Metcon

    18min AMRAP @70% Effort

    • 450m Ski
    • 15 DB Hang C&J @35lbs
    • 20 GHD
    • 50 DU