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

  • Deadlifts Strength

    Strength (load)

    Deadlift 3 sets of 3, AHAP.

  • Day 11.1 Workout

    Practice Handstand For 15min

    • Against The Wall
    • Free Standing
    • Handstand Walk

  • “KB Via Dolorosa” Workout

    “KB Via Dolorosa”

    30min EMOM:

    1) 10 KBS, American
    2) 10 Single Arm KBS, Russian L
    3) 10 Single Arm KBS, Russian R
    4) 10 Goblet Squat
    5) 10 Single Arm Jerk L
    6) 10 Single Arm Jerk R
    7) 10 Suitcase Lunge L
    8) 10 Suitcase Lunge R
    9) 10 Single Arm Thruster L
    10) 10 Single Arm Thruster R
    11) 10 KB Deadlift
    12) 10 C&J L
    13) 10 C&J R
    14) Snatch L
    15) Snatch R

    After minute 15 the set starts from the top again.

    Use different loading on the second round if you started too light/heavy. This is not all out effort, but it can be demanding. Scale if needed.

  • Back Squat Strength

    back squat
    - up to a heavy set of two in 15min

  • Liikepari Workout

    E4MOM
    5 x 6 deadlift + 8+8 single leg pallof press

  • Front squat 5 RM Strength

    Find your five rep max

  • "Morrison" Workout

    50-40-30-20-10
    WallBall 20/14
    Box Jumps 60/50
    KBS 24/16kg

    Scaled 1.
    40-30-20-10-5
    WallBall 20/14
    Box Jumps 60/50
    KBS 16/12kg

    Scaled 2.
    25-20-15-10-5
    WallBall 14/10
    Box step up 60/50
    KBS 12/8kg

  • 10 Min OTM; Pull-ups Workout

    OTM for 10 minutes:
    Strict pull-ups (choose the number of reps performed each minute so that you can keep it the same through the workout). Mark the lowest number of reps you did.

  • Shoulder boulder Workout

    For time:
    1-2-3-4-5-6-7-8-9-10
    Push press (38/56 kg)
    – 50 Du's/100Su's after each round.

    Goal & Intensity:
    -Develop shoulder and core strength while building conditioning under fatigue.
    -Learn to manage increasing volume and intensity as the rounds progress.
    -Perform ascending push press reps with jump rope work between sets at a steady pace.
    -Choose a load you can start with unbroken sets of 5 or more reps — RPE 7–8.
    -Drive through the legs on the press and stay relaxed and efficient on the rope.
    -Builds shoulder stamina, timing, and aerobic engine.
    -Excellent workout to mimic competition-like intensity while keeping form under fatigue.

  • Fran-up Workout

    1. 4 x 4-8 Thrusters, 30-40% FS maks.

    2. 5-10 min pull-up / kipping pull-up harjoittelua