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

  • "JENNIFER" Workout

    BENCHMARK
    AMRAP 26:
    10 pull-ups
    15 KB swings (16/24 kg)
    20 box jumps (51/61 cm)

    Scaled WOD
    AMRAP 26:
    5 ring rows
    10 KB swings
    15 box step-ups
    – Rest 2:00 between rounds.

  • 29.6.2026 BACK SQUAT JUMP Strength

    3×5@20% bs-%, rest 2-3min

  • 29.6.2026 RDL Strength

    *clean grip, use straps - ilman kenkiä, jalkaterät suoraan eteenpäin
    *split 12 reps = 4 sets × (3 reps + rest 15-30 sec in between)

    3-4× 12@45-50% cl-dl-%, rest 2-3min

  • 30062026 Tiistai B Workout

    2 rounds for time
    200 double unders
    20 devil's presses 22,5/15kg

  • 30062026 Tiistai A Workout

    12 x 30s work / 30s rest
    1. Row for calories
    2. Jumping lunges

    *Alternate between row and jumping lunges for
    six sets each.

  • CROSS Workout

    A)
    Back Squat
    Build to 6RM
    --then--
    2 x 4 @95-100% of heavy 6

    B)
    4 rounds, 3 mins each, for max reps of:
    30 Wall Balls, 9/6 kg,
    20 Alternating Dumbbell Clean & Jerks, 22.5/15 kg
    max reps in remaining time Burpee Pull-ups or target burpee
    Rest 2 mins

  • SKILL Workout

    Double unders

    15min EMOM
    1.min Double unders max reps
    2. min plank hold
    3.min rest

  • 10.11.2022 BasicWod Strength

    Bench Press

    5-4-3-2-1

    Go Every 3:00

  • Treeni 3 (keskiviikko) Workout

    Warm Up
    3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
    band pulls + banded hip activation
    3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
    then do barbell prep as needed before starting weightlifting session

    Weightlifting
    power clean+ tempo clean + push press + split jerk (pause on catch)
    3x1+1+1+1@35-50%
    power clean + tempo squat clean + push jerk + split jerk
    3x1+1+1+1reps @60-75%
    power clean or squat clean + split jerk
    8x1+1@80-90%, go new set every 1.5 min

    Strenght
    4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
    rest 2-3 min bwn sets

    Metcon
    3 sets
    3 x every 1.5min
    4-5 power cleans
    4-5 thrusters
    after 3rd set, rest next 1.5 min round and start again. repeat total 3 times.
    total volyme is 36-45 reps of each movement.
    55-65% of 1rm power clean&push jerk

  • 26.6.2026 CLEAN + JERK Strength

    CLEAN + JERK
    *lähestyminen esim. ~25min, 9 kertaa tangossa käynti

    2×2× 1+1@barbell (~25min),
    1×2× 1+1@40% (20min),
    1×2× 1+1@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min, 7 kertaa tangossa käynti

    2×2× 1+1@barbell (18min),
    1×2× 1+1@40% (15min),
    1×2× 1+1@60% (12min),
    1+1@75% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    1+1@93% - 95% --- open