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

  • Back Squat 1RM Strength

    25 Mins to find 1RM back squat
    Full depth
    Use spotters
    Keep it safe
    If your new or your form isn't perfect go for 5x5 at moderate weight

  • Strength Conditioning Workout

    4 rounds:

    Max Reps Push-Up´s
    Max Reps T2B
    Rest 2min

  • Front rack carry, pull-ups, rowing and burpees Workout

    for time
    300m front rack kb carry (pick weight)
    - every 90sec 7 pull ups

    rest 3min

    for time
    row 2000/1700m
    - every 90sec 7 burpees

  • Find heavy set of 5, then 3 Strength

    Hae 40minuutin aikana raskas etukyykkyvitonen, sitten kolmonen.

  • Thruster 1RM Strength

    Heavy Single Thruster

  • Teams of 3 Workout

    5 x 7 Min AMRAP (with 1min REST between AMRAP's)

    A.
    4 Pull-ups
    8 Push-ups
    12 Air Squats
    SkiErg for Calories

    B.
    7 Burpees
    7 Sit Ups
    Row for Calories

    C.
    15 Wall Balls, 20/14 lbs
    Echo Bike for Calories

    D.
    8 DB Snatches, alternating 22,5/15 kg
    8 DB Goblet Squats, 22,5/15 kg
    BikeErg for Calories

    E.
    10 Ground to Overhead, 15/10 kg plate
    8 Walking lunges, 15/10 kg plate
    Burpee box overs

    Person 1 does all the movements, then swap to Cardio machine.
    Person 2 is at Cardio machine until relieved by P1.
    Person 3 Rests until P1 is finished doing all the movements.
    (P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

    The teams score will be the total number of Calories and burpee over box completed within the 7-minute time.

  • HEAVY DAY Strength

    Squat Clean & Split Jerk

    7 x every 3 min

    Built up to a heavy double

    RPE 7-8

    Goal & Intensity
    -Develop full-body strength and coordination through progressive Olympic lifting.
    -Practice clean receiving position and stable split jerk mechanics.
    -7 working sets building toward a heavy but controlled double.
    -Each lift should feel strong and technically sharp.
    -RPE 7–8, heavy but not maximal.
    -You should feel like you could do one more good rep.

    Coach’s Tip:
    Prioritize clean footwork and balance in the split jerk.
    If technique breaks down, reduce the load before increasing again.

  • Day 03 Workout

    Rest & Recover

  • Day 05.3 Workout

    5x500m Row (Go hard but keep the same pace every round)

    • Rest 2min between sets

    Write down the total time.

  • Basic Conditioning Workout

    In pairs YGIG:

    25min
    1000m Row
    Burpees (Slow pace during pair rows 1000m)

    +

    25min
    1000m Row
    TGU w/ KB (Alternating arms, focus on perfect form and don't go too heavy, during pair rows 1000m)

    HR LOW HR LOW
    Max 75% of your max HR