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

  • 15 Min Partner WOD Workout

    Ygig but switch after each round
    8 power snatch 50/35kg
    10 pull ups
    12 bbjo

    So switch after last burpee box jump over

  • Open 23.1 Workout

    BENCHMARK
    AMRAP 14:
    60-cal row
    50 toes-to-bars
    40 wall-ball shots
    30 cleans (42,5/60 kg)
    20 ring muscle-ups

    Scaled WOD
    AMRAP 14:
    50 strokes on the rower
    40 sit-ups
    30 wall-ball shots
    20 cleans
    10 Strict pull ups (banded)

  • Front rack hold Workout

    3 x e2m:
    30s front rack hold @ moderate

  • Hang clean 2RM Strength

    Find your 2RM for hang clean.

  • Chin up Strength

    E3M x 4

    2 sets: 1 chin up/30s + 1 chin up V.1-2
    2 sets: 1 chin up V.1

    Kahdessa ensimmäisessä sarjassa suora kahden toiston sarja on jaettu kahteen ykköseen. Pidä 30s lepo toistojen välissä. Kaikki sarjat pitää olla raskaita, mutta toistot pitää olla "liikkuvia". Jokainen toisto max effortilla! Skaalaus: Kuminauha

  • "Marguerita" Workout

    50 kierrosta aikaa vastaan:

    • 1 Burpee
    • 1 Etunojapunnerrus
    • 1 Jumping-Jack
    • 1 Istumaannousu
    • 1 Käsilläseisonta

  • Cool down Workout

    5-10 minutes of rowing/biking/ski

  • 2 Snatches Strength

    10 sets,
    new set every 75sec
    2 Snatches (reset to the second lift)

    start at about 65% of 1RM

  • 7.12.2025 Bench Press & Pendlay Row Workout

    5 Sets x Every 4:00

    7 Reps Bench Press @ BW
    5 Reps Pendlay Row @ AHAP

  • 4 x AMRAP 6 Workout

    Amrap 4x6min

    A)
    8/6cal row
    8 up&down

    B)
    8 Db snatch
    8 box jump over

    rest 2min between amraps (A+B+A+B)