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

  • 20min EMOM: raaka rinnalleveto Strength

    20min, jokaisella alkavalla minuutilla:

    • 5min 5 raaka rinnalleveto
    • 5min 3 raaka rinnalleveto
    • 5min 1 raaka rinnalleveto
    • 5min 5 raaka rinnalleveto

  • 141025 Tiistai Workout

    2 rounds
    2,5min AMRAP: 3 single arm DB devil's press + 6 DB reverse lunge
    2,5min moderate row
    2,5min AMRAP: 6 DB box step-over + 12 single arm DB push press
    2,5min moderate row
    2,5min AMRAP: 12 single arm DB hang power clean + 24 double under
    2,5min moderate row

    *10s rotation

    All movements with the same DB 22,5/15

  • 171025 Perjantai C Strength

    3x14 alternating back rack reverse lunge

  • Snatch Workout

    E2M x 6

    1 snatch + 1 hang snatch @80-85+%

    Pidä painot teknisenä ja valitse prosentti päivän fiiliksen mukaan.

  • 6.10.2025 Deadlift Strength

    Deadlift

    1 x 10 @ 55%
    1 x 6 @ 65%
    1 x 4 @ 75%
    1 x 2 @ 85%
    3 x 1 @ 90%

    Go every 3:00

  • Conditioning Workout

    Level 1.
    E4M x 5
    20/15 cal row

    10-12 burpee plate jump

    Level 2.

    E4M x 5
    18/13 cal row

    6-8 burpee plate jump

    Rpe 4

    Ideana mennä kovaa, mutta vauhdin täytyy säilyä treenin loppuun asti. Jokaisen intervallin jälkeen täytyy jäädä vähintään 2min lepoa. Skaalaukset: row - cal burpee - reps minim 6

  • Day 07.3 Workout

    5 rounds for reps:

    40s. REST

    • 20s. Box over Jumps max reps

    40s. REST

    • Go Hard

  • Push press Strength

    Push press 4x8 - AHAP!

  • Weighted lunges Workout

    Strength (load)

    5 sets of 8 weighted front rack lunges + 4 High box jumps. Rest 3:00 between sets.

    Score: total KG lifted.

  • Thrusters & burpees Workout

    Metcon (time and load)

    In 12:00 minutes 21-15-9 reps for time of:
    Thrusters 40/30kg
    Burpees

    In the remaining time build up to a heavy thruster.

    Score = time and load.

    Accessory:

    Spend 20-30 minutes stretching