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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

  • Strength Strength

    Push press heavy triple
    - 5 sets
    - NO jerk
    - good control
    - lower back neutral position

  • WOD Workout

    5 rounds for time :
    10 jerks @50/35kg (from floor)
    10 T2B
    10 burpees

    timecap : 15 mins

  • Skill Workout

    Skill

    Strict HSPU / Kipping HSPU , Kipping / butterfly pull up
    Practice through progressions
    -accumulate reps in 15 mins

  • Partner WOD Workout

    AMRAP 30 with a partner:
    100 Double Unders
    80 Calorie Row
    60 Burpees
    40 Walking BW Lunges
    20 C2B Pull-ups
    *One person works at a time - split as desired.

    Goal: 2+rounds

  • WOD Workout

    "Grace"
    For time :
    30 Clean & Jerk @60/42,4kg
    Timecap: 9 mins

  • ANNIE // Benchmark Workout

    RX
    For time:
    50-40-30-20-10 reps for time of:
    Double-unders
    AbMat sit-ups

    INTERMEDIATE
    Same as Rx’d

    BEGINNER
    30-20-10 reps for time of:
    Single-unders
    Feet-anchored sit-ups

  • Hang Power Snatch (DELOAD) Strength

    4 Sets:
    2 Hang Power Snatches
    Sets 1-2: @65% 1RM Snatch
    Sets 3-4: @70%
    - Rest as needed btw sets

  • WOD Workout

    YGIG 20min

    20 Cal
    10 Burpeeta boxin yli
    10 Raakariveä 45/35 kg

  • 4.9.2025 "Manion" Workout

    7 Rounds For Time

    400 meter Run
    29 Back Squats 60/42,5kg

    TC 40

    The Manion WOD

    Prior to saving the lives of his teammates in Fallujah, Iraq, Travis spent his entire life stepping up for others, serving as a leader, and putting his character first every day. Whether on the wrestling mat at the Naval Academy or leading Marines in Iraq, he thrived on pushing himself and those around him to be stronger, better, and more committed to something greater than themselves.

  • Maanantai 25.8.25. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    5 inch worm with different versions of it
    10 curtsy lunge + 5 plate overhead squats
    5 hardened ring row + 5 strict knee raises (control both movements)

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@60-65-70-75% of 1rm snatch
    rest 2-3 min bwn sets
    Front Squat 4x5reps@60+65+70+70%
    rest 2-3 min bwn sets

    Accessory Work
    3 sets
    8-10 dumbbell deadlifts
    16-20 db gorilla row alt hand
    16-24 alt leg v-ups
    rest 2-3 min bwn sets