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

  • EMOM x 32 Workout

    EMOM x 32

    1) 8-16cal row
    2) 5 power snatch @M:60-70/W: 40-50kg
    3) 8-16cal bike
    4) 6 burpee box over

  • Basic Workout

  • EMOM 16 Workout

    A.
    7.5m . 7.5m Handstand walk
    or
    1-2 . 1-2 reps Wall Walk

    B.
    6-10 . 6-10 Toes-to-bar

    C.
    40 sec Maximum effort Calories (different machine each round)

    D.
    REST

    . = Rest until 30 sec and then start your second set

    You should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.

  • NBT yllättävän nopee Workout

    For time

    With a partner:

    To the moon…
    60 DU’s 

    20 DL 110/80kg 

    16 box over with 25-30/17,5-20kg

    4 MU + 10 C2B
    60 DU’s 

    12 + 12 ghd/ T2B

    10+10 DB snatch 25-30/17,5-20kg
    
8 Sandback / D- ball Shoulder overs

    60 DU’s 

    6 + 6 (strict) HSPU

    4 + 4 (Rx+ 8+8) m HS Walk

    2 Rope Climb

    60 DU’s
    … And Back

  • Snatch - heavy of the day Strength

    EMOM5:
    2 snatch

    straight into EMOM5:
    1 snatch

    straight into E2MOM x5:
    1 snatch

    Build to heavy 1 of the day.

  • METCON Workout

    For time:

    3020/cal echo
    20 ttb
    10 squat clean@80/55kg
    20 ttb
    30/20cal echo

    TARGET UNDER 7MIN / TIME CAP 10MIN / SCALED WEIGHT 70/50KG

  • HSW & Wall walk skills Workout

    HSW & wall walk skills of coach's choise
    10-20min hsw / ww practise

  • Ma 17.3.2025 (etu)kyykky Strength

    Kyykky 3x3 (65-70-75%)

    Etukyykky Max1 (pääliikkeenä tämän päivän treenissä WodConnectissa)
    -5-8 noususarjaa
    -lupa vetää päätyyn asti!!

    Reisikoukistus kumpparilla 4x15-20

  • HANG SQUAT CLEAN Strength

    6-8sets:

    2 hang squat clean (above knee )

    73-83%

  • OPEN 25.2 Workout

    For time: (OPEN 22.3 repeat)
    21 pull-ups
    42 double-unders
    21 thrusters (weight 1)
    18 chest-to-bar pull-ups
    36 double-unders
    18 thrusters (weight 2)
    15 bar muscle-ups
    30 double-unders
    15 thrusters (weight 3)

    Time cap: 12 minutes
    ♀ 65, 75, 85 lb (29, 34, 38 kg)
    ♂ 95, 115, 135 lb (43, 52, 61 kg)

    Scaled:
    ♀Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |45, 55, 65 lb (20, 25, 29 kg)
    ♂Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |65, 85, 105 lb (29, 38, 47 kg)

    Scaled II:
    ♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |35, 45, 55 lb (15, 20, 25 kg)
    ♂Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |45, 65, 85 lb (20, 29, 38 kg)

    HUOM! Voit tehdä minkä tahansa version päivän treenistä kaikilla tunneilla.