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

  • Partner Workout Workout

    25 Min AMRAP;
    40/30 cal Row
    40 wall balls
    40 burpee over rower

    Split as ygig in anyway

  • Emom Workout

    EMOM16:
    1) 50s erg @ moderate
    2) max reps pushup
    3) 50s DDB box step over 2x50/35lb
    4) 10-15 heavy KB swing 1x32/24kg

  • Hip Thrust 4x8-12 Strength

    Hip Thrust 4x8-12

  • EMOM 12x 20s on 40s off Workout

    Tekniikkatreenin ajastin

  • Three times six Workout

    A. EMOM 6
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

    • Use a challenging weight, about 60/40kg
    • Add if it´s possible to go unbroken

    -Rest 3min-

    B. EMOM 6
    8 Thrusters 42,5/30kg
    + Max Bar Facing Burpees

    -Rest 3min-

    C. 6x 30sec ON/30sec OFF
    Max Cal. Bike/Echo

  • Snatch 1RM Strength

    Find your 1RM snatch for the day

  • Skill Day Workout

    Work your gymnastic weakness for 15-20min

    Ohje: harjoittele jotain kehonpainoliikettä 15-20min

    3-5 rounds for Quality:

    1) 10m Lateral Lunge
    2) 8+8 Single Arm Overhead Squat
    3) 5-10 Passthrough
    4) 45-60sec Active Hang
    5) 10 SOTS Pull with a Band

    Ohje: tee 3-5 kierrosta, päivän kunnon mukaan. Lepää tarvittava määrä. Katso videot liikkeistä.

  • Back Squat 4x6 AHAFA Strength

    Back Squat 4x6 AHAFA

    Rest as needed

  • Warm-Up for 6.12.1917 Workout Workout

    Spend about 10–12 min
    3 Rounds, smooth pace:
    10 Ring Rows (activate pulling & scap control)
    10 Kettlebell Deadlifts (same weight you’ll swing or slightly lighter)
    8 Slow Push-Ups (full body tension)
    10 Air Squats
    5 Burpees (just to practice rhythm)
    Then:
    2 Rounds (build to workout intensity):
    5 Russian KB Swings (build speed)
    5 Chest-to-Bar or scaled pulling option
    5 Fast Burpees
    ✔ Coaching Notes
    Keep the warm-up intentional but not exhausting — aim for RPE 4–5.
    Last 2 rounds should feel like “controlled fast” so the first round of the workout doesn’t shock your system.
    Focus on shoulder stability during pulling and hip snap during swings to save grip later.

  • Intervals Workout

    4x
    Start new every 4th minute

    Each for time
    15-20/12-15 Cal.
    9 Bar Facing Burpees
    6 Snatches 50/35kg