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

  • Every 3:00 x 8 rounds Workout

    Odd rounds:
    15 toes-to-bars
    45 double-unders
    Even rounds:
    45 double-unders
    12/15-cal ergo

    Scaled WOD
    Every 3:00 x 8 rounds:
    Odd rounds:
    10 hanging knee raises
    45 single-unders
    Even rounds:
    45 single-unders
    8/10-cal ergo

  • WOD Workout

    3 rounds for time of:
    Run, 400 m
    20 Overhead Lunges, 43/30 kg, Optional : Front rack lunges
    15 Pull-ups
    10 Lateral Burpee Over Bars

    Timecap: 15 mins

  • Strict pull up Strength

    Strict Pull Up Cycle
    6 x 4
    Goal Is To Keep Same Weight All Sets

  • 28.6.2025 Add one more... Workout

    AMRAP 5

    1-2-3-4....
    Power Snatch
    Toes To Bar

    Barbell :

    50/35kg
    Masters 45 + 42,5/30kg

  • WOD Workout

    "Fran"
    For time:
    21-15-9
    Thruster @ 43/30kg
    Kipping pull up
    Timecap: 10 mins

    Elite: 2-3 mins
    Advanced: 3-4 mins
    Intermediate : 4-6 mins
    Beginner : 6-10mins

  • Warm up Workout

    AMRAP 8 for quality:
    8 prone pipe pass through
    8 wall angel
    8 ring row
    6+6 DB 1-arm split jerk

    Prone pass through:

  • WOD Workout

    7 rounds, 1 min each, for max reps of:
    10/7 Machine Calories
    max reps in remaining time Power Snatches, 50/35 kg
    Rest 1 min

    Hard effort each set!

  • Strength Workout

    Squat/Power Snatch 2-1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Build to heaviest double of the day, keep 5 sec pause in the receiving pos. of the first rep!
    --then--

    5 x 1 @ 100% of the daily max of the double ( no pause)
    Go every 90 sec!

  • Emom 20’ Workout

    20min EMOM

    • Burpee Pull Up
    • 10-15 Box Jump
    • 9/10cal Machine
    • Rest

    Scale: Burpee Pull Up =
    5 Burpee + Set of Banded Pull Up

  • Gymnastic Workout

    3 rounds:
    15-20s wall facing hs hold
    20s rest
    15-20s ring row hold
    20s rest
    15-20s ring support hold
    20s rest

    Huom! Liikkeet laatua vastaan. Skaalaukset: wall facing hs hold - kulma ring row hold - kulma ring support hold - kulma