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

  • For rounds Workout

    5 x AMRAP 2 min, rest 2 min
    60 double-unders
    5 ring/barmuscle-ups
    – Pick up where you left off.
    – Score is total rounds

    Goal & Intensity
    -Develop capacity and skill under high intensity bursts.
    -Two minutes of “all-out” work mixing rope speed and gymnastics control.
    -Commit to a steady rhythm on the rope – rushing kills the flow.
    RPE: 8–9 → tough intervals, but rest allows you to sustain the pace.
    Why: Trains the ability to handle skill and cardio under fatigue, teaching efficiency and control.

  • Deadlift 4x1x90% Strength

    Deadlift 4x1x90%

  • Maininki Workout

    ✨️🌊✨️🌊✨️🌊✨️

  • WOD: "Jackie" Workout

    For time:
    1000m row
    50 thruster (20 / 15)
    30 pull up

    TC: 12

    HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.

  • Push Press/Pendlay Rows Strength

    4 sets of
    3 Push Press @82,5%+
    10 Pendlay Rows

  • Sunnuntain Pitkä Workout

    4x 12min

    1) Kone, vaihda 6min kohdalla

    2) 8-10 toistoa liike

    Yhden jalan mave
    Sivutaivutus KK:lla
    Selän ojennus boxilta
    Linkkari tai kerärutistus

    3) Kone, vaihda 6min kohdalla

    4) 8-10 toistoa liike

    Lonkat ja kierto
    Skorpioni
    Tuulilasinpyyhkijät
    Rangan rullaus ja eteentaivutus
    Rento roikunta

  • 290925 Maanantai B Workout

    "Monday's mystery workout"
    15min AMRAP with partner
    X-reps / movement 1
    X-reps / movement 2
    X-reps / movement 3

    You go / I go (full rounds with partner)

    *Each pair randomly draws 3 movements and 3 rep counts for the workout.

  • DELOAD / Snatch work 2 Strength

    4 x every 2 min
    3-position squat snatch
    *Hip, above the knee, floor

  • AMRAP 10 Workout

    AMRAP 10
    10-20-30-40-... Double Unders
    2-4-6-8-... Handstand Pushups
    3-6-9-12-....Toes-to-bar

  • Clean & jerk Workout

    EMOM10

    1 power clean + 1 split jerk @60-70% of 1rm

    Pidä painot semi kevyenä ja teknisenä!