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

  • Kyykkyvakautta Workout

    10 OTM:

    1. 3 snatch balances
    2. 3 OHS. Barbell from the ground

    Build slightly in weight around 50-70% of 1 RM OHS.

  • 15 min for skills Workout

    15 min for skills:

    10 kip swings
    5-10 from arch to hollow presses on foam rollers
    10 hollowrocks with banded stick
    10 archrocks with banded stick
    5-10 hanging hollow presses against the box+5-10 hanging arch presses against the box

  • Tighstroyer Workout

    20x 40s ON / 20s OFF:

    A. Squat jumps
    B: Walking lunges

  • Running, HSPU, pull-ups & air squats Workout

    For time:

    Run 1200m
    Then 12 rounds:
    4 Strict HSPU
    8 CTB pull-ups
    12 Air squats

    Accessory:
    15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.

  • 25.7.2025 Negative Pull-Ups Workout

    Negative Pull-Ups

    5 Sets Of 4

    Tempo 3-5 seconds down.

    Go Every 2:30

  • 220725 Tiistai Workout

    A) Accumulate 60 shoulder taps
    *After each set perform 10 v-ups

    B) 4 rounds
    3min AMRAP
    2 wall walk
    4 one arm DB devil's press 30/22,5
    6 DB box step overs 30/22,5
    3min rest

  • BBF 030725 Workout

    AMRAP 9
    1-2-3-4-…Pullups
    2-4-6-8-…Handstand Pushups
    3-6-9-12-…Squats

    Rest 3min

    EMOM 9 (40/20)
    - Burpee Box Jump Overs
    - Shuttle Runs
    - Rest

    Rest 3min

    AMRAP 9
    10 Double DB Deadlifts
    10 Double DB Hang Power Cleans
    10 Double DB Lunges
    10 Double DB Shoulder to Overhead
    50 Double Unders

    Rest 3min

    Max Calories in 9min
    3min Ski
    3min Bike
    3min Row

  • Pre WOD Workout

    Free Handstand hold practice
    10 min
    1mx1m

    -Improve body control and balance in an inverted position.
    -This is a great prep for bodyweight skills and handstand walking.
    -Slow, controlled holds with focus on position and head alignment.
    -Keep shoulders active and gaze neutral – no rushing.
    Tip: Aim for multiple short and solid holds instead of just one long effort.
    RPE: 5

  • Conditioning Workout

    4 x AMRAP6

    3min rest between amraps

    RX:
    30/21 cal row
    30 alt. DB snatch @22,5/15kg
    remaining time burpee over DB

    Scaled:
    25/18 cal row
    30 alt. DB snatch @17,5-20/10-12,5kg
    remaining time burpee over DB

    Rpe 4.5

    Huom! Ideana olla kova treeni missä pitää puskea kunnolla. Tavoite tehdä kierrokset nousevalla scorella.

  • 5x3 Weighted chin-up Strength

    Build up to a heavy 3 rep.
    Rest max 2 min btw sets.