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

  • 29.10.2023 Push press Strength

    6-6-6-6

    Go every 2:00

  • Friday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    2 sets
    2:00 row @easy/mod pace
    10+10 plate halos
    10 GTOH with plate
    20 plate hops
    5 up downs (burpee without push up and jump)
    then workout prep
    with the barbell first 3 high hang +3 hang + 3 full power snatches, then climb up to workout
    weight.
    then 7/9 cal row + 4 burpee over rower + 2 snatches. rest 3-5 min and start wod

  • Pressing Super set Workout

    500m ski
    the 3 rnds of
    7 scap push up
    14 band pull appart
    20s. wall facing Hs hold

    5 deficit kHSPU
    +
    10 deficit push ups
    - rest as needed
    - use 2x25kg plates to create the deficit HSPU
    - use 2x 25 kg plates to create the deficit push up

  • 29.11.2021 Workout

    5RFT

    12 Toes To Bar
    30m Double DB Farmers Carry 22,5/15kg
    21/15 Calories Echo

    12 - 18

  • 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

  • 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

  • Dip&pull up Workout

    16 min AMRAP
    Buy in ski 50/ 35 cal
    Dip x 4 / or box dip x 4
    Pull up x 4/ or ring row x 4

  • 29.2.2024 Workout

    EILINEN tai

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

  • Monday Warm up Workout

    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 sets of :
    2:00 easy air bike or bike erg
    5 inch worm with push up
    10 step back lunges + 10 air squats
    50 single unders
    then workout prep
    8/10 calories of air bike + 6-8 push ups + 10-12 air squats + 15-20 double unders

  • 4/28/21 Workout

    Warm up(10)
    3rds
    50m run
    10 jax
    10 heels to rear
    10 pik n grass

    WRK(28)
    WRK 6:00 REST 1:00 x4
    10 dumbbell deadlifts
    20 dumbbell hop overs
    10 bridged dumbbell press
    20 jump rope
    10 plank to bridge
    20 flutter kicks
    10 tricep overhead extension
    20m side shuffle

    Finisher
    100 knee tap crunch
    1:00 pigeon per side