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

  • PUSH PRESS Strength

    Push press

    8-8-6-6

    E2,5MOM / 2-3rir

  • Voimanosto: ma 13.1.2025 penkki Strength

    Facepulls 3x20

    Vipunostot taakse 3x20

    Vipunostot maaten 3x20

    Penkki 3x8x60%

    Pystysoutu käsipainoilla 4x25

    Ojentajat kumpparilla 5x10-15

    Hauiskääntö tangolla 3x20

  • WOD Workout

    30-20-10 reps, for time of:
    Deadlift, 80/55 kg
    Hand Release Push-up
    Timecap: 10 mins

    Rx+: 100/70kg

    Extra:
    3x20 banded glute bridge, rest 60s

  • Accessory Workout

    3rds
    10-12 Single leg glute ham bridge / gluteham bridge skaalattuna
    rest 60-90s
    10-12 Goblet Squat, 4s alaslasku
    rest 60-90s

  • WOD Workout

    For time
    21-18-15-12-9-6-3
    Cal row
    Dumbell snatch 22,5/15kg
    Timecap: 14 mins

  • Strength Strength

    Front Squat:
    8 x 2 @70-75%, every 60s.
    - good form

  • WOD Workout

    AMRAP 20min
    30 Wall balls @9/6kg
    20 USA swing @ 32/24kg
    10 Bar Muscle-ups / 10 strict c2b / 10 strict pull up
    20 Goblet Squats @ 32/24kg
    30 Calorie Bike Erg / Row / Ski (20 cals Assault Bike)
    GOAL: 2+ rounds

  • WOD Workout

    AMRAP 15:00
    Run 200 Meters
    15 Overhead Squats @42.5/30kg
    2 Rope Climbs / 4 rope from ground to standing

    Goal: 3+ rounds

  • WOD Workout

    4 rounds for time;
    5/leg Double KB Front Rack Step-ups @16/12kg
    30m Farmer Carry
    250 Meter Row/Ski/500m bike
    Timecap: 12 mins

  • WOD Workout

    5 Rounds with a Partner
    30 Calorie Row
    30 m wheel barrow each
    30 USA Kettlebell Swings@24/16kg
    60 Double Unders
    - Goal: Split work in half - your pace should be challenging, but not maximal
    - TIME CAP = 30:00

    Extra:DB Plank Pull Through: 3 x 8-10 each side. Rest 60s.