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

  • Skill / Bar Muscle-up Workout

    EMOM 8:
    3-5 BMU
    Score: Total reps

  • 9.1.2017 Workout

    Bq 3x10, 80,85,90kg
    Thruster 4x10 40kg + t2b x 5
    Hspu 4x4 2 abmat
    16min emom 5x leuka sin ja 10x push up

  • TTP Workout

    Mob Session #1

    A. Shoulder – Internal rotation

    B. Hip – Banded

    C. Hip – Extension

    Session #1 – Aerobic Power Intervals

    A. Practise cycling C2B Chin ups

    B. 6 to 9 Intervals of 2 minutes on : 2 minutes off

    200m Run
    AMRAP
    5 C2B Pull ups
    5 Burpees

    • To determine number of intervals go by feel OR (better?) after minimum 6 intervals continue until HR doesn’t recover to < 140 between the intervals

    Mob Session #2

    A. Shoulder – Internal rotation

    B. Shoulder – OH position

    C. Hip – Extension

    Session #2 – Weightlifting + Strength Aerobic Method

    A. Power Snatch – 6 x 2 @ by feel (for heavy quality)
    - NO Touch and Go

    B. Snatch RDL (below knee) – 5 x 3 @ 75-90% snatch, TEMPO 3111 (3 sec down : 1 sec hold / up / hold)

    C. Back squat – Strength – Aerobic Method

    C1. 3 − 4 x 3 reps, ascending sets, as heavy as possible, 2 − 3 minute rest between sets

    Immediately after C1, Set up and do C2

    C2. 3 − 5 x 8 − 10 reps @ 45 − 55%+ 1RM, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds between sets
    - Be strict with the tempo

  • 9.1.2017 Workout

    Bq 3x10, 80,85,90kg
    Thruster 4x10 40kg + t2b x 5
    Hspu 4x4 2 abmat
    16min emom 5x leuka sin ja 10x push up

  • thrusters-c2b - bos jumps Workout

    4 Rounds for time:
    10 thrusters
    10 chest to bar pull-ups
    10 box jumps

  • 5 x 2 tempaus kyykkyyn riipusta Strength

    5-7 x 2 hang snacth

    Find the weight that is technically challenging. Repeat 5-7 times.

  • VIDEO - ATP Skill: Wall Squat Workout

  • Ninjat 14-16 v WOD Workout

    • Joka alkava min 5 kierrosta

    *6-8 cal assaultbike
    *1-5 MU tiukkana, kipillä tai hypyllä
    *7 tiukka toes to bar laatikko jalkojen takana
    *1 min lepo

  • M&M’s Workout

    AMRAP 13:
    10 Lateral Barbell Burpees, 1 Round of “Macho Man”
    10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
    10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
    …
    [Continue Adding 1 Round of Macho Man] 70kg

  • 12.5.2026 AMRAP12 Workout

    20 box step-ups
    15 ground-to-overhead with plate @10kg
    20 russian twists with plate @10kg
    10 burpees (step down & step up)