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

  • Intervals Workout

    Intervals 5 x 3min, rest 1min between

    10 V-Up (or Set of T2B)
    60 Rope Jump
    Max Rounds of "The Chief"

    1 round of "Chief":
    3 Power Clean DB/Barbell
    6 Push Up
    9 Air Squat

    DB's 2x14/22kg or Barbell 50/35kg

  • WOD Workout

    The Seven

    7 rounds for time of:
    7 HSPU kipping / box hspu / push up
    7 Thrusters, 60/43kg
    7 Knees-to-elbows / leg raises
    7 Deadlifts, 110/75kg
    7 Burpees
    7 Kettlebell USA Swings, 32/24kg
    7 Pull-ups kippings

    Timecap: 30 mins

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

  • NBT kevätuhri Workout

    For Time (with a Partner)


    Buy-In: Run 800m together

    Then, 6 Rounds of:

    4 Muscle ups

    12 T2B

    16 HSPU / Push-Ups

    4 Bear Complex 60/40kg

    18 Box Jump

    12 Power snatch 60/40kg
    16 cal AB


    Buy-Out: Run 800m together

    Time Cap: 45 minutes

  • 29.4.2025 Deadlift Strength

    Deadlift – Build to Heavy 3 (H3) @ 2 RIR (86-90%)

    – Build to a heavy 3 (H3) @ 2 RIR (around 86-92%1RM).

  • 14.10.2024 RDL jerk-grip Strength

    *use straps if you wanted

    6@70%, 6@75%, 6@80%, jerk-%, rest btw sets 2min

  • Rive + Työntö Strength

    1RM rinnalleveto-työntö

  • 28.4.2025 Back Squat Strength

    Back squat

    3 x 5 @ 79-84%, rest 3:00 b/t sets

  • 28.4.2025 Snatch Strength

    Snatch

    “Snakes-and-ladders”

    10 x 1 @ 80%+% go every 1:30-2:00 between sets

    – First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

  • 17.4.2025 BasicWod Strength

    Bench Press, 2 sec pause on chest

    5-5-4-4-3-3-2-2

    Go Every 2:30

  • Juoksu ja kahvakuula Workout

    Juoksu korttelin ympäri.
    50 Kahvavakuulaheilautus pään päälle
    50 Ilma kyykky
    200m Farmari kävely
    Juoksu korttelin ympäri
    200m Farmari kävely
    50 Ilma kyykky
    50 Kahvakuulaheilautus silmien tasolle
    Juoksu korttelin ympäri

    Käytä sama kahvakuula liikkeissä.

    Aikaraja 45 min