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

  • Warm up Workout

    10min for quality:
    250m row @ increasing pace
    10 alt. wide stance thoracic rotation
    5+5 box step down (slow)
    5+5 1-arm push press + windmill (L+R)
    5+5 1-arm ring row

  • WOD Workout

    Emom 24

    1) 5-10 Boxin yli burpeeta
    2) 6-8 Hang C&J 2x kp/kk
    3) 45s Viivajuoksu
    4) Lepo

  • Treeni 3 (TO) Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-10 tempo db bench press @RX DB's , rest 30-45s bwn set
    Rounds 3-4:
    2-3 min bike @very easy/easy + 2x8-10 ghd sit ups, rest 30-45s bwn set
    Rounds 5-6:
    2-3 min ski @very easy/easy + 2x5 burpee + 10 kb swing @16/24kg , rest 30-45s bwn set
    Rounds 7-8:
    2-3 min run or jump rope @very easy/easy + 2x6-8 db snatch @RX DB, rest 30-45s bwn set

    Accessory Work
    For Quality
    3 sets
    3-5 wall walks
    2-3 rope climbs
    30 weighted russian twists + 10-15 tuck ups
    rest as needed

  • WOD Workout

    AMRAP 12 mins
    15 Double Unders
    5 Toes-to-bars
    30 Double Unders
    10 Toes-to-bars
    45 Double Unders
    15 Toes-to-bars
    ...

    Continue adding 15 Double Unders and 5 Toes-to-bars until time expires.

  • Day 46 Workout

    Rest day

  • Day 45.1 Workout

    5x25m Sprint
    5x10m Sprint
    1x50m Sprint

  • Conditioning Workout

    3 Rounds of
    AMRAP 3:
    3 Power Cleans 50/35kg
    6 Push-ups
    9 Sit-ups
    – Rest 1min btw rounds

  • Treeni 2 (TI) Workout

    Warm Up
    3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
    then 3 rounds
    5 inch worm + push up
    :30 Plank Hold
    5+5 slow and controlled single leg RDL + clean + press
    :30 active bar hanging

    Strenght
    Push Press 8-8-5-5-5 reps @40-50-60-65-70%
    rest as needed bwn sets
    Bench Press 8-8-5-5-5 reps @40-50-60-65-70%
    rest as needed bwn sets

    Accessory Work
    3 sets
    5+5 half kneeling tempo kb bottom up press @12/16kg
    10 tempo ring push ups/push ups
    20-30s side plank hip touches R/L
    rest as needed bwn sets

    Metcon
    With Ski erg
    21-18-15-12-9 calories for men / 17-14-11-8-6 for women
    start moderate and speed up on each round
    rest 45 sec bwn sets

  • 20.10.2025 FRONT SQUAT Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, rest btw sets 2-3min

  • MA&TI 20-21.10.25. BASIC Workout

    Warm Up
    2 rounds
    1 min cardio
    1 min jump rope
    6-10 HR push ups
    :30 Plank Hold
    6-10 alt hand db/kb power clean
    :30 active bar hanging

    Strenght
    Bench Press 8-8-8-8 reps @moderate to heavy set
    perform 8-12 reps of double db/kb deadlifts
    rest 2-3 min bwn sets

    Emom 16
    1) row x 30-40 seconds
    2) hspu/z-press x 6-10 reps
    3) ski x 30-40 seconds
    4) double kb/db power clean/hang clean x 6-10reps