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

  • FBB Workout

    EMOM6
    1. 8-12 Banded pull ups V.1-2
    2. 8-12 KB Glute Bridge floor press V.1-2

    EMOM6
    1. 8-12 Ring skull crusher V.1-2
    2. 8-12 DB Bicep curl V.1-2

  • Day 53.1 Strength

    Build Up to Max Power Snatch

  • Day 51.3 Strength

    3x8 KB Snatch (4R/4L)

    • As heavy as possible

  • 200325 Torstai Workout

    3 rounds

    3x intervals
    45s max. reps shuttle run (1x = 6+6m)
    45s AMRAP:
    1. Toes to bar
    2. DB snatch 22,5/15
    3. Wall walk
    45s rest

    Rest 2:15min between the rounds

  • 120325 Keskiviikko B Workout

    On the minute for 12min
    1. 8/6 cal echo bike or 9/7 cal bike erg + AMRAP pull-up
    2. Burpee box over 60/50
    3. Rest
    4. Rest

  • Day 01.7 Supported handstand hold Workout

    PRE-PROGRAM TESTING

    For time:

    Choose your preferred difficulty level. The test can be performed with feet on a box, against wall etc. Test ends when unable to maintain position or compensation occurs (in particular, loss of trunk control or rib flare). If wrist pain/discomfort limits performance, place flat edged DBs on the floor, gripping handle to allow straight wrists. Focus area is control and strength in the overhead position (rather than handstand balance/capability), therefore use support if balance is a limiting factor.

  • 190325 Keskiviikko B Workout

    On a 10-minute clock, complete
    75 wall ball 20/15
    1000/850m row
    Max. reps burpee box jump-over 60/50

  • 17.3.2025 Mobility ( Deload Cycle ) Workout

    Mobility for lowerbody

  • Day 47.2 Strength

    3x2 Front Squats @ 90-95% of 3 RM Front Squat

  • Day 47.1 Strength

    Build up to Heavy Double Clean