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

  • WARMUP: Workout

    3 ROUNDS:
    10 BAND PULL APART
    10 BANDED PASS THROUGH
    15 YTW (5XY, 5XT, 5XW)

  • 18.4.2025 BMU Drills Workout

    Bar MU drills – 2 Rounds of:

    3 Supine kipping pull-ups (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snaps to the bar
    3 Jumping bar muscle-ups with hip snaps (to work on timing)

  • Main site Friday 220708 Workout

    Complete as many rounds as possible in 10 minutes of

    ♀ 24-in box ♂ 30-in box

  • 18.4.2025 HS Holds Workout

    Handstand holds

    Handstand circuit – 2 rounds of:
    8 Prone PPT pulses & hold last rep (5-sec)
    5 Plank PPT pulses & hold last rep (5-sec)
    0:20-0:30 Sideways wall handstand
    0:20-0:30 Single-leg handstand flutters
    (Rest as needed b/t exercises)

    – Rest 1:00-2:00 between rounds –

  • 2.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 17.11.2025 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)
    +
    1-2 Rounds @ workout pace
    200m Run
    500m BikeErg
    15/12 (cal) Row
    – Rest 0:30 –

  • Kippiharjoittelua Workout

    -kippi
    -perhonen
    -lever

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 10-15-20 reps

  • Rush Workout

    buy in: 50/40 cal row
    5rounds:
    9 Deadlift@60/40kg
    6 Hang power clean@60/40kg
    3 STOH@60/40kg
    cash out: 50 burpee over the rower
    TC: 15'

    Rest 5-10 mins

    4 rounds, 2'on/2'off
    100 DU
    AMRAP Power clean@60/40kg

  • EASYWOD29102019 Workout

    5 rounds

    20 DU / 60 SU
    12 DB snatch