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

  • CFKN NUORET TORSTAI 13-15V Workout

    Alkulämmittely ja mobility

    8 x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

    8min AMRAP
    10 jalkojen nostot kk yli
    5+5 rive kp/kk
    30 naruhyppyä

    Loppuvenyttelyt

  • 4.6.2022 Workout

    EILINEN tai

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

  • 21.5.2022 Workout

    EILINEN tai

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

  • Livestream 1/4/2021 Workout

    Linkki päivän live-treeniin

  • Grindin' Workout

    A.
    In 3 minutes:
    20/15 Calories Row
    20 Single Arm DB Overhead Lunges
    then..
    Max Dual KB Shoulder to Overhead

    Rest 2 min

    B.
    In 3 minutes:
    20/15 Calories Ski
    20 Alternating DB Overhead Lunges
    then..
    Max Alternating Sandbag/D-Ball Cleans over Shoulder

    Rest 2 min

    C.
    In 3 minutes:
    20/15 Calories BikeErg
    20 Alternating DB Overhead Lunges
    then..
    Max Chest to Bar Pull Ups

    Rest 2 min

    D.
    In 3 minutes:
    20/15 Calories Row
    20 Alternating DB Overhead Lunges
    then..
    Max Over unders 60/50cm

    Rest 2 min

    E.
    In 3 minutes:
    20/15 Calories Assault bike
    20 Alternating DB Overhead Lunges
    then..
    Max Wall Balls 20/14 lbs

    Scoring: Total reps performed in part A+B+C+D+E

  • Strength Strength

    • 5-5-5 of:
    BB Front Squat
    5RM
    90% 5RM 5-5 reps

  • 2.10.2025 RMU Prep Workout

    Strict ring muscle-up prep – 2 to 3 rounds

    3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    5 Back support slide throughs
    3 Box Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

  • Muscle & Power, YV2 Strength

    Pullup 5x3 reps, then max reps without weight

  • Mat Fraser Challenge “Just Hang On” Workout

    4 rounds; 2:30 on, 1 min off
    Calorie Row 30/22
    Toes to Bar 20
    Max Single DB Snatch 50/35

    Score is total number of DB snatches

  • SPCOM29122019 Workout

    A
    5' DU PVC+MOBILITY
    A. Warm Up
    50 Empty Bar Thrusters
    30 Lateral Bar Burpees

    B. FORZA
    Bench Press
    TROVARE 1RM

    B1. FORZA
    S.Press
    4×8

    C. FOR TIME
    AMRAP 1'
    Max Rep Power Snatch @60%
    Rest 3'
    AMRAP 90"
    Max Rep Power Snatch @70%
    Rest 3'
    AMRAP 2'
    Max Rep Power Snatch @80%

    D. For Time
    25 OH Squat (50/25KG)
    Row 500m
    Rest 2'
    Row 500m
    20 OH Squats 60/30KG
    Rest 2'
    15 OH Squats 65/35KG
    Row 500m
    Rest 2'
    Row 500m
    10 OH Squats 70/40KG
    E Optional Accessories

    3x 1' HS HOLD

    L-SIT
    4×30"

    Barbell Hip Thrusts
    5×20
    E2
    4 km ROW