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

  • WOD Workout

    5x 3min ON 1min OFF

    25 KK-heilautusa
    25 Istumaannnousua
    25 Maastavetoa 65/45 kg
    25 K2E

    -Jatka siitä mihin jäit

  • Talvikarkelot laji 2 Workout

    Laji 2 0-6 min

    Viestinä, molemmat tekee koko kierroksen
    21 kaloria soutu
    15 thruster 35/25kg
    9 yleisliike tangon yli

  • STRENGTH (Front squat) Strength

    Front squat 4x4
    * -lisää painoa kierroksittain
    -lepo 3-4 min
    -tanko telineestä*

  • Partner wod Workout

    rx
    For time with a partner:
    300-cal bike or row
    – One partner works at a time.
    – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

    intermediate
    For time with a partner:
    300-cal bike
    – One partner works at a time.
    – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

    beginner
    For time with a partner:
    200-cal bike
    – One partner works at a time.
    – Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

    Score:
    Total time

    Skill Work
    Post-workout
    Accumulate:
    100 banded pull-aparts

  • 7.2.2025 Snatch Strength

    Snatch

    3 x 3@ 70-80%, go every 1:30
    3 x 2 @ 75-85%, go every 1:15
    3-5 x 1 @ 80-90%, go EMOM

    – Build up within the percentage range on each set
    – Drop the bar between each lift

  • 5x1 High hang snatch Strength

    5x1 High hang snatch

  • WOD: The sooner the better Workout

    For time:
    15-10-5
    Thruster (42,5 / 30)
    Lateral bar over burpee

    TC: 5

  • EMOM 16 Workout

    EMOM 16
    (4 rounds)

    1) 9/10cal Machine
    2) a) 12-15 Box Jump
    b) 50-70 Rope Jump
    3) Max Reps Snatch or Deadlifts 70%
    4) Rest

  • Clean and Jerk Strength

    Clean and Jerk
    Every 1:45 x 6

    1) 3 reps
    2) 3 reps
    3) 2 reps
    4) 2 reps
    5) 1 rep
    6) 1 rep

    Build to 85% max
    Squat or Power

  • Amrap 15' Workout

    15min Amrap

    5 C&J DB or Barbell 2x20/14kg 60/40kg
    10 Goblet Squat w/ 1 Dumbbell
    9/12cal Machine