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

  • "Fun & Games" Workout

    [0:00 - 2:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [3:00 - 6:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [8:00 - 12:00]
    2,000/1,500 Meter Bike Erg
    Max Snatches

    Rest 2 Minutes

    [14:00 - 17:00]
    1,500/1,200 Meter Bike Erg
    Max Snatches

    Rest 1 Minute

    [18:00 - 20:00]
    1,000/800 Meter Bike Erg
    Max Snatches

    Barbell: 61 / 43 kg

  • 26.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 25.4.2023 EMOM6 Workout

    1. 30s hollow hold
    2. 30s plank hold

  • 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

  • 27.10.2021 PK Workout

    Basic Condition 60 minutes.

    20-22-24-26-28-30
    Row
    Echo Bike
    *every 6 min
    5 C2B
    15 Air Squat
    10 TTB

  • RestDay! Workout

    RestDay!

  • 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.

  • Smooth mix of Glory and pain *Partner WOD* Workout

    With your friend (You go, I go) complete this:
    6 x 4 min: 250m row, 12 Burpee over rower, dB snatch (35/25) alternating every rep. Your score is total reps of dB snatches in 8 round.

  • Lördag 6/5 2017 Workout

    Team Wod:
    20min amrap:
    In teams of 3
    1: 200m Farmer carry 24/!6kg
    2: Burpees
    3: Row for cal

  • Måndag 1/5 2017 Workout

    Back squat 5RM @31x1 tempo
    +
    For time:
    100 Lunge steps with 20/15kg BB
    100 Push ups