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

  • 8x8 Bench Press Strength

    For max weight-
    8x8 bench press

  • OPTIONAL GYMNASTICS CAPACITY Workout

    EMOM x10

    1) 6-8 deficit hspu / SCALED HSPU OR PUSH UP
    2) 6-12 ttb

  • FAST INTERVALS Workout

    3-4rounds:

    15/12cal echo
    12 ttb
    9 power snatch@40/30kg
    6 burpee over bar

    2min rest

    kiihtyvä tahti vasta kaksi viimeistä kovaa

  • Painonnosto Workout

    Rive ja työntö

  • Ihan vaan pari kuulajuttua Workout

    Parin kanssa 6x10min U go/I go

    10min
    KB Heilautus 1 käden
    KB Askelkyykky taaksepäin
    Pallovatsat
    KB Tempaus 1 käden

    10min
    KB Salkkukyykky
    Burbee kuulan yli
    KB Hyvää huomenta
    KB Pushpress 1 käden

    10min
    Soutu/assaulta/pyörä/hiihto

  • Saturday Madness Workout

    AMRAP 8 mins of:
    8x [ 1 Power Clean + 1 Shoulder-to-Overhead + 1 Thruster + 2 Barbell Overhead Lunges ], 43/30 kg (4/person, relay)
    10 Synchronized Toes-to-bars

    Rest 2 mins

    AMRAP 12 mins of:
    60 DU (Partner A) - 12 Burpees (Partner B)
    40 cal Machine (divide anyhow)
    12 Burpees (Partner A) – 60 DU / 75 SU (Partner B)
    40 cal Machine (divide anyhow)

    Rest 2 mins

    AMRAP 8 mins of:
    8x [ 1 Power Clean + 1 Shoulder-to-Overhead + 1 Thruster + 2 Barbell Overhead Lunges ], 43/30 kg (4/person, relay)
    10 Strict Pull-ups (divide anyhow)

  • 5.2.2025 AMRAP 40 Workout

    AMRAP 40

    1000m Row
    +
    5 Rounds
    5 Chest-to-bar pull-ups
    10 Push-ups
    15 Air squats
    +
    2000m BikeErg
    +
    15-12-9
    Toes-to-bars
    DB snatches, alternating @ 22.5/15kg
    Box jump overs, 24/20″

    Overview. Today’s session is a 40-minute AMRAP. Pick a pace from the outset that you can sustain for the entire duration of the AMRAP while still being able to maintain short rest and transition time.
    You should be able to hold your pace on the Row and BikeErg and match your effort on proceeding rounds. Aim to keep the work unbroken as much as possible in the triplets. Find a pace where you can continuously move using the transitions as your rest.
    The overall feeling should be that you’re working hard and your HR is high, but you’re still staying in control, not going over the line of no return.
    Adaptation. Improve your durability in long workouts while working on key movement skills.

    Session RPE/Feel. 7-8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though you’re likely to start off a bit too hot, this is ok).

    Movement options.

    Chest-to-bar pull-up → Pull-up

  • For Time Workout

    For Time:

    15-12-9
    T2B / Sit Up
    Air Squat
    Devils Press 1x20/14kg

    Time Cap 10min

  • Supersets Workout

    Upperbody Strenght

    5 Supersets:
    8 Banded Pull Up
    8 Dumbbell Press

  • METCON Workout

    For time:

    3rounds:
    6 sandbag to shoulder @M 50-70kg / W: 30-50kg
    12 Db bench @2x22,5/15kg

    rest 5min

    3rounds:
    6 sandbag to shoulder @M 50-60kg / W: 30-50kg
    12 c2b/ pull up