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

  • 24 Min EMOM Workout

    Alternate through.
    1. 5-10 pull ups
    2. 10 shoulder press 40/30kg or 10-15 KHSPU
    3. 30-50 DU’s

  • Speedy Intervals Workout

    5x
    New interval every 4th minute
    12/9 Cal.
    9 Bar Facing Burpees
    6 Power Snatches 60/40kg

  • The Two Logs Workout

    EMOM8 w/partner, "YGIG rounds"
    3 Heavy front squat
    remaining time max cal bike/echo

    Result: total cals

    Rx:70/50, advanced: 100/70
    Parit tekevät vuorotellen, 4 kierrosta/hlö.

    RPE 9

  • Conditioning Workout

    5 x 2min on/1min off

    30 du
    5 burpee over line
    10 sit up

    Rpe 3-3.5 Ideana löytää vauhti mitä pystyt ylläpitämään semi helposti. Huomio rpe.

  • 7.12.2025 AMRAP 10 Workout

    AMRAP 10

    6 Dual DB Push Press
    10 Dual DB Squat
    10 Burpee Over DB ( you may step over )

    DB´S 22,5/15kg

  • FOR TIME Workout

    for time.

    30-20-10
    kbs@24/16kg
    push up

    Target under 6min, Time cap 10min

  • DEADLIFT Strength

    Deadlift

    4x4

    E3MOM / 2-3 RIR

  • Prowler Push x6 Strength

    6x Prowler Push 30m hard and fast!

    Ohje: Työnnä kelkkaa 6 kertaa 30m, lepää 2-4min suoritusten välillä. Lastaa kelkka siten, ettei se pysähdy missään vaiheessa, mutta joudut selkeästi tekemään töitä työntämisen eteen.

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds, rest as needed. Go by feel. Scale if needed.

    1) 10 Prone Banded Passthrough
    2) Squat flow and/or Ankle flow
    3) 10 Hollow Pull-Down
    4) 5+5+5 Wall Squat
    5) 2+2 Perfect Stretch

  • Diane With some Jumps Workout

    For time
    21-15-9 Deadlifts 100/70kg
    21-15-9 Handstand Pushups
    75-50-25 Double Unders