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

  • Day 02 Workout

    No workout

  • AMRAP 10 Workout

    20 walking lunges
    15 sit-ups
    10 box jumps

    Scaled WOD
    AMRAP 10:
    12 walking lunges
    10 sit-ups
    8 box step-ups

  • Partner Cardio Workout

    AMRAP 12

    ”I Run 300m - You doing Calories”

  • Push it 🔥 Workout

    3 Rounds of:
    21 Box Jumps
    15 Hang Clean & Jerk 42,5/30kg
    9 Handstand Pushups

  • Dude, where's my legs? Workout

    For time:
    800-m run
    Double-KB front-rack walking lunge (25 m) (24/16kg kg)
    10 chest to bars
    400-m run
    Double-KB front-rack walking lunge (25 m)
    10 chest to bars
    200-m run
    Double-KB front-rack walking lunge (25 m)
    10 chest to bars

    RPE 7

    Goal & Intensity:
    -Develop endurance and strength combined with running and lunges.
    -Improve muscular endurance in both upper and lower body along with mobility.
    -Running distances decrease and speed increases, so start at a moderate pace and accelerate toward the end.
    -Use a moderate dumbbell load for walking lunges, completing reps in 1–2 sets.
    -Focus on good running form and keep the dumbbells steady in the front rack.
    -Don’t start too fast; adjust your pace as the running distances shorten.
    RPE: 7–8
    Training area:
    This workout trains cardiovascular endurance, muscular endurance, and movement coordination. It helps you manage workload and maintain performance under fatigue.

  • Silppu #28 Workout

    Aikaa vastaan:

    • 100 ilmakyykky
    • 90 istumaannousu
    • 80 askelkyykky (vuorojaloin)
    • 70 burpee
    • 60sek lankkupito
    • 50 mountain-climbers
    • 40 etunojapunnerrus
    • 30 hollow rocks
    • 20 kyykkyhyppy
    • 10 hand-release-etunojapunnerrus

  • Power Snatch + Snatch Strength

    Work up to heavy sets of the complex
    Power Snatch + Snatch

  • Silppu #30 Workout

    10 kierrosta aikaa vastaan:

    • 10 swingi (ven.)(N 24kg / M 32kg)
    • 9 istumaannousu
    • 8 selänojennus
    • 7 ilmakyykky
    • 6 askelkyykkyhyppy
    • 5 etunojapunnerrus
    • 4 burpee
    • 3/3 kahvakuularinnalleveto (N 24kg / M 32kg)
    • 2 wall-climb
    • 1 tiukka käsilläseisontapunnerrus

  • Kehonpainoinen EMOM Workout

    16 EMOM:

    1. 15 pull-ups
    2. 20 push-ups
    3. 25-30 air squat
    4. Rest

  • T2B skills 2.0 Workout

    T2B skills for 15 min:

    5 explosive v-ups - touch toes each rep
    5 from supported arch press to T2B or leg raise
    5 kipping knee raises + 5 leg raises
    10 banded hollow press down