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 pull test Workout

    Max rep unbroken

    Nybörjare: ring rows
    - Atlet: Strict pull up x1/1
    - Avancerad: strict pull up x10/7
    - Tjurnacke: strict ring MU x1/1
    - Ninja: Ring MU x10/5
    - Avenger: legless ropeclimb x5

  • Lördag 30/1 2021 Workout

    4min row @2k tempo
    2min rest
    4min amrap
    4 DB Devil press
    8 DB Box step overs
    2min rest
    4min row @2k tempo
    2min rest
    4min amrap
    4 DB Devil press
    8 DB Box step overs
    2min rest
    4min row all out for meters

  • COOL DOWN Workout

    2-3 rounds

    20-30sec Passive/Active Hang
    5 Vertical Jump
    5 Push-Up

  • Superkids 10-13 v taito Workout

    Rengastaitoja

    -MU progressio
    -Pikkukippi renkailla
    -Iso kippi
    -MU kääntö jalat maassa

    Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

  • Box P 02-05-2020 Workout

    METCON
    AMRAP 8:00
    8 Wall balls (20, 14)
    8 USA Swing (53, 35)
    Rest 60s

    Rest 60s before moving to next AMRAP

    AMRAP 8:00
    8 Wall balls
    8 T2B
    Rest 60s.

    Rest 60s before moving to next AMRAP

    AMRAP 8:00
    8 Wall balls
    8 Hand Release Push-ups
    Rest 60s.

    Rest 60s before moving to next AMRAP

    AMRAP 10 at a slow pace on your own:
    45s light Jog
    45s light row
    45s light bike

    EXTRA CREDIT
    Choose between completing 100 total reps of:
    - Double Leg Banded Leg Curls
    or
    - Banded Pull-throughs

  • 14.5.2026 Snatch, Strength Workout

    Power snatch

    EMOM 4 (0:30 AMRAP / 0:30 Rest)
    Power snatches @ 60%1RM Snatch

    – Rest 2:00 –

    EMOM 4 (0:30 AMRAP / 0:30 Rest)
    Power snatches @ 65-70%1RM Snatch

    – Each minute is a 30-sec AMRAP of Power snatches @ 60% and 65-70% 1RM snatch, followed by 30-sec rest
    – Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

  • Bootcamp Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 good mornings with empty barbell
    10 deadlifts with empty barbell

    Deadlift
    E2MOM x 5
    10 reps

    WOD
    Every 3:30 x 4
    9 DB thrusters
    18 calorie row

    3 rounds (not for time)
    Up and back KB farmers carry
    25 sit ups

  • Hip Thrust Strength

    Hip Thrust with increasing weights

    • 4 × 10

  • Snatch & Clean and jerk Workout

    Find a heavy sets in 20min.)
    2 TnG Snatch (10min.)
    +
    2 TnG Clean & jerk (10min.)

  • For time Workout

    Buy-In:
    50/35 cal Air Bike

    3 Rounds:
    15 Deadlifts (80/60 kg)
    30 DU's
    15 T2B
    30 DU's

    Cash-Out:
    50/35 cal Air Bike

    Time cap: 30min.