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

  • Ring Row Variations Workout

    Incline Row 5 x 9r
    Ground Row 5 x 6r

  • For Quality Workout

    5 ROUNDS FOR QUALITY:
    - 5 WALLCLIMB
    - 10M WALKING OVERHEAD LUNGE
    - 10 RING DIP
    - 2 ROPE CLIMB

  • 4 min AMRAP Workout

    4 min AMRAP:

  • clean Strength

    6 x 2

  • Pari WOD Workout

    20min amrap
    5min työtä vuorotellen

    10 KB swing 32/24kg
    10 Thrusters 40/30kg
    10 pushups
    10 Box jump

  • Snatch Strength

    5x2 (technique/strength)

  • ”Reidet” Workout

    Aikaa vastaan:

    • 10 takakyykky (N 60kg / M 85kg)
    • 50 swingi (ven.)(N 24kg / M 32kg)
    • 20 etukyykky (N 42,5kg / M 60kg)
    • 40 boksihyppy 50cm
    • 30 valakyykky (N 25kg / M 35kg)
    • 30 T2B – varpaat tankoon
    • 30 valakyykky (N 25kg / M 35kg)
    • 40 boksihyppy 50cm
    • 20 etukyykky (N 42,5kg / M 60kg)
    • 50 swingi (ven.)(N 24kg / M 32kg)
    • 10 takakyykky (N 60kg / M 85kg)

  • 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

  • METCON Workout

    For time:

    5rounds:
    300m run
    12 hang squat clean@50/35kg

  • For quality Workout

    40 min

    with a friend

    800m run (both run)
    then split anyhow
    50 Axl bar deadlift 39/49kg
    50 sit ups
    50 chest to bar pull ups

    Long aerobic partner workout with pulling and grip fatigue
    Focus on consistency and movement quality over intensity
    RPE 6–7: Steady, sustainable effort for the full 40 minutes
    Communicate often and switch before fatigue slows you down
    Keep moving rather than chasing big sets

    Strategy
    Run:
    Controlled pace together
    Should elevate breathing, not spike it

    Axle Bar Deadlift:

    Short sets work best
    Keep a strong brace and active lats

    Sit-Ups:

    Smooth and relaxed
    Good place to recover slightly

    Chest-to-Bar Pull-Ups:

    Break early into manageable sets
    Avoid failure to protect grip