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

  • 31.7.2025 DB Clean & Jerk Workout

    DB Clean and jerk

    Single-arm DB prep – 2 Rounds @ increasing load
    5 DB Muscle clean
    5 DB Push press
    5 DB Power clean
    5 DB Push jerk

    – Rest as needed between movements and rounds –

  • 13.12.2024 Movement Prep Workout

    Movement prep

    2 Rounds

    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    10 Table top pulses
    +
    2 Rounds

    5 Scapular pull-ups
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    10 Tension swings (sponge/block between feet)
    +
    2 Rounds

    3 Back support slide throughs
    0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5/side Half-kneeling bottom-up press
    5 Supine arch hold (2-sec) snap to straddle v-up snap

  • Muscle & Power, CORE Workout

    Abs: 3 rounds of
    5 Ab-wheels
    10 Windshield vipers (hanging)
    15 Weighted AMSU
    20 Landmine twists
    max strict T2B
    Rest

  • Sumo deadlift Strength

    5 Sets: (18 min)
    - 5 Sumo deadlifts

    Build to heavy.

  • Gymnastics Workout

    plank pos. birddog 3x8/8

    3rnds for quality
    3/3 KB armbar
    "20"" active hang "
    8/8 russian twist w. KB

    12'EMOM
    1: 2 slow eccentric pull up - 5-7 sec,
    start in every 30""
    2: 5-7 pike push up
    3: 6/6 alt. V-up

  • 14.12.2024 Workout Warmup Workout

    Warm-up
    EMOM 9 @ increasing pace
    1) Air bike
    2) SkiErg
    3) BikeErg
    +
    2 Rounds
    4/direction Tall kneeling KB halo
    4/side Single-arm cross body KB deadlift
    4/side Single-arm KB hike clean
    4/side Single-arm KB windmill
    4/side Single-arm KB front rack squat
    +
    Build up to workout weight for KB movements
    +
    @ workout weight
    12/8 (cal) Echo bike
    5 KB clean and jerks
    3 KB Front squats
    12/8 (cal) BikeErg
    12/8 (cal) SkiErg
    5 KB Thrusters
    3 KB Front rack walking lunges
    12/8 (cal) BikeErg

  • Muscle & Power, AV1 Strength

    Front squat 12-10-8-6 reps, then max @ 90 %

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    6+6 bulgarian split squat
    8+8 banded knee lift

    SET B | 3 rounds:
    8-10 BB rdl
    30s+30s side plank leg lift

    AMRAP12: (ygig)
    8 cal ski
    8 wallball (synchro)
    8 hanging leg/knee lift
    8 DKB deadlift (synchro)

  • PTG TO 3.4. klo 18 Workout

    LÄMMITTELY
    1. Ranteet / kyynervarret
    2. Lapapunnerrus
    3. Nelinkontin kierrot
    4. Nelinkontin vk jalkapöydän ympäri --> vastakkaisten raajojen ojennus
    5. AKK - lonkankoukistajat
    6. Syväkyykyssä kierrot
    7. Selinmakuulla paino suoralla kädellä - t-kierto + painon kurotus kohti kattoa
    8. Vk pyöritykset

    VOIMA
    3 x 6/jalka yhden jalan kyykky boksilta

    KÄSILLÄSEISONTA
    • Käsilläseisonta harjoitteet seinällä/boksilla
    • Core harjoitteet
    1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
    2. Hollow hold
    3. Päinmakuulla kuppi (+kaari)
    • Lavanhallinta/vahvistus
    1. Lapapunnerrus / lapatyöntö
    2. Tankopito suorilla käsillä

  • 31.7.2025 EMOM 12 Workout

    EMOM 12 (Straight arm strength)

    1) 3-6 Straight arm body levers
    2) 3-6 Ice cream makers (on the bar)
    3) Rest