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 Strength

    BS: 3x5

  • METCON Workout

    For time:

    3rounds:
    21 kbs@24/16kg
    15 pull up
    9 up&down

    Target under 6min, Time cap 9min

  • 22072026 Keskiviikko Strength

    A) Bench press
    5 x 4 x 75% / new set every 3 minutes

    B) 4 rounds / go every 3 minutes
    8-12 feet elevated ring row
    20-60 second handstand hold

  • Double AMRAP 5 Workout

    AMRAP 5
    3 Wall Walks
    12 DB Snatches 22,5/15kg
    24 Lateral Jump over DB

    Rest 3min

    AMRAP 5
    12/9 Cal
    9 Pullups
    6 Front Squats 60/40kg

  • 27072026 Maanantai B Workout

    5 rounds for time
    20 sit-ups
    10 Front squats 70/50kg

  • Shoulder Press Strength

    4x3 Shoulder Presses + 10-15sec Hold on top of the last rep @75-80%
    - Rest 2min btw sets
    - Focus on good ROM (bar over shoulders)

  • HANG SQUAT CLEAN Strength

    EMOM x 8

    find heavy hang squat clean

  • Mikkos🔺 Workout

    10 rounds
    Choose a set amount of calories as a target for each machine, each round - go for 10-20 cals each station and rest for the rest of each minute:
    1min Row
    1min Ski
    1min Echo/Bike
    1 rest

    Variations:
    Classic : Choose a set amount of calories, stick to the amount each round.
    Interval: Every other round alt. between Cal. ⬆️ & Cal. ⬇️
    Pyramid : Start light (ex. 7 Cal. ) and every round - increase with 1 Cal. until failure on one machine. Then gradually decrease the Cal. again.
    Active recovery : "Chill mode pace", you should be able to chit chat with bestie for 10 rounds. 😁

  • Partner Workout Workout

    Partner Workout

    AMRAP 15
    40 Calories
    30 Toes-to-bar
    20 Front Squats 60/40kg
    10 Handstand Pushups

  • JACK'S TRIANGLE Workout

    BENCHMARK
    For total reps:
    AMRAP 2:
    Max-reps deadlifts (70/102,5 kg)
    AMRAP 19:
    4 strict pull-ups
    11 box jumps (61/76 cm)
    13 hand-release push-ups
    23-cal ergo
    AMRAP 2:
    Max-reps deadlifts (70/102,5 kg)
    – No rest between AMRAPs.

    Scaled WOD
    For total reps:
    AMRAP 2:
    Max-reps deadlifts
    AMRAP 19:
    4 Ring rows
    6 box jumps/step ups
    8 knee push-ups
    12-cal ergo
    AMRAP 2:
    Max-reps deadlifts
    – No rest between AMRAPs.