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

  • Accessory wod Workout

    3-4 Sets:
    10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
    10 Double Kettlebell Russian Swings
    100 ft Double kettlebell overhead carry
    You don't have to use the same KB weight for all movements.

  • 19.11.2025 Workout

    Run

    • 45min Tempo Run
      Performed as:

    • 5min Z2

    • 5min VK

    • 5min VK+

  • Maija Workout

    105 min
    Warm up 15 min

    A. Skillwork: HSW practice for 20 min

    B. Jyrkin tunti
    1. tempaus samoille jaloille
    3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
    2. tempaus
    3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

    C. "Maija"
    15 min AMRAP of:
    5 C2B
    10 HSPU > abmat
    15 air squat
    Result: 4 + 12

  • Competition Workout

    D.
    Three rounds for time of:
    20 Overhead Walking Lunges (95/65 lbs)
    15 Pull-Ups

    Optional Additional Conditioning Session
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Five sets of:
    Row 1500 Meters @ 80% of your 500m pace
    Rest 4 minutes

  • Invictus September 1 2014 Strength

    Total 120 min

    3 sets of:
    10 box jump, 5 OHS, 200 m row, 10 lunges

    BMU practice for 10 min

    A.
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed
    Build over the course of the six sets to your heaviest drop snatch.
    25 27.5 30 32,5 35 35

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    (Last performed on August 11, 2014.)

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% of 1-RM
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 6 reps @ 75%
    *Set 5 – 4 reps @ 85%
    *Set 6 – 2 reps @ 95%
    *Set 7 – 3-4 reps @ 90%
    *Set 8 – 3-4 reps @ 90%

    D.
    Three rounds for time of: > easy pace
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups >
    kipping, 4 x abmat + 10 kg plates, 5 x abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

    Results: 5.17, 6.44, 6.35 = 18.38

  • 2.8.2017 Workout

    7x100m spirint

    work/rest 1:1

  • Accessories Workout

    4 rounds of:
    10 Hollow Rocks
    20 Mountain Climbers
    max effort Hanging L-Sit Hold

    Score: total time L-sit Hold

  • Pull ups Workout

    Strict pull ups: 3xAMRAP

    Rest as needed

  • Palomiespunnerrus Workout

    Palomiespunnerrustekniikkaa ja progressioita

    Muista! Tunti klo 19:00-20:00

  • Gymnastics + conditioning Workout

    135 min

    1.Own skill
    A. HSW practice for 10 min

    2.JG SC 20.3.2018
    A. 3 rounds:
    60 s. kneeling thoracic twist/side
    60 s. shoulder flexion pulses
    60 s. passive hang
    10 kip swings

    B. Butterfly skill, complete:
    3 x 10 box assisted bfly pu
    4 x 10 single leg box assisted bfly pu
    4 x 5 single leg jumping box assisted bfly pu
    1 x max set of bfly pull ups - attempts

    C. Own additional EMOM:
    1) 6 C2B
    2) 8 HSPU

    3.ATP workout 21.3.2018

    A. 20min EMOM:
    1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
    Both movements on the same minute.

    Rest 5min

    B. 10min EMOM:
    1) 20-25 Wallball / 20 @ 14 lbs
    2) 1-3 Rope Climb / 1

    Rest 3min

    C. For time:
    15-12-9
    TTB
    Box over Jump

    Result: 4.27
    Total time: 44.27