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

  • AMRAP 10 Workout

    5 power cleans (60/92,5 kg)
    10 toes-to-bars

    Scaled WOD
    AMRAP 10:
    5 power cleans
    10 hanging knee raises

  • BASIC CONDITIONING Workout

    3 rounds for time
    800/1,000-m row
    50 burpees
    50 box jumps
    800-m run
    – Partners break up the row, burpees, box jumps, and runs as needed one partner moves at a time

  • POWER CLEAN COMPLEX Strength

    Power clean complex

    6-8sets:

    power clean + hang power clean below knee + hang power clean above knee

    75-85% of 1rm pc

  • 090225 SPORT Workout

    A) Hang squat clean + front squat
    2x 2+2 / 2x 1+2 / 3x1+1 @70%+

    B) For time with partner
    200-150-100 double under
    80-60-40 walking lunge / FR walking lunge / OH walking lunge 2x22,5/15
    60-40-20 push-up / handstand push-up / strict handstand push-up
    40-30-20 pull-up

    Share reps as you like with partner

  • Conditioning Workout

    8 Rounds for time:
    -15/12 cal Row/Ski/Bike
    -6 DB DL @2x12,5/17,5
    -3 Devil Press
    -6 DB farmer Lunge (3/3)
    -3 DB Thruster
    After each set 30 DU / 60 SU
    Rest 1:00 btw

    TC: 32 mins
    Rx+ @2x15/22,5

  • Chipper Workout

    For time:

    -80 air squats
    -70 sit-ups
    -60 US KBS 16/12kg
    -50 push presses 20/15kg
    -40 jump rope
    -30 burpees
    -20 box jumps
    -10 t2b/15 leg raise

    TC 17

  • WOD 28/03/25 Workout

  • Voima - perjantai, lauantai Workout

    Maastaveto ja pystypunnerrus 4x12
    __

    LÄMMITTELY
    10min AMRAP

    45s ergo
    6+6 yhden jalan GTOH levypainolla
    12 dead bug
    6+6 pallof press kuminauhalla
    12 ilmakyykky
    __
    PRIMER
    3x5 maastaveto, 2s stop säärellä (irrotuksen jälkeen)
    -nousu työsarjapainoa kohti

    MAASTAVETO
    4x12 @50%/1RM
    -2-3min lepo sarjojen välissä
    __

    PYSTYPUNNERRUS
    4x12 @50%/1RM
    -2-3min lepo sarjojen välissä
    __

    APULIIKKEET
    3x10+10 curtsy lunge (askelkyykky taakse ristiin yksi puoli kerrallaan) RPE 8
    3x10+10 polven koukistus päinmakuulla RPE 6
    3x yhden käden farmarikävely salin pitkä sivu edestakaisin

    -1-2min lepo sarjojen välissä
    -liikkeet joko yksi kerrallaan tai kiertäen

  • EVA STRONG // Partner WOD Workout

    RX
    5 rounds for time with a partner:
    24 double-unders
    19 toes-to-bars
    2 clean and jerks (61/93 kg)
    400-m run
    – Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.

    INTERMEDIATE
    5 rounds for time with a partner:
    24 double-unders
    19 toes-to-bars
    2 clean and jerks (47/70 kg)
    400-m run
    – Share the double-under, toes-to-bar, and clean and jerk reps as desired; complete the run together.

    BEGINNER
    5 rounds for time with a partner:
    24 single-unders
    19 knees-above-hips
    2 clean and jerks (15/20 kg)
    400-m run
    – Share all work evenly.

  • AMRAP 16 Workout

    20/25-cal ergo
    15 box jumps
    3 rope climbs
    – Step down from the box.

    scaled wod
    AMRAP 16:
    15-cal ergo
    8 box jumps
    2 pull-to-stands
    – Step down from the box.