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

  • 3 kierrosta 2 liikettä Workout

    3 kierrosta

    8 1-jalan varpaat tankoon
    12 vipunosto takaolkapäille

  • Gymnastics conditioning Workout

    EMOM 20:

    1. 50s erg @ easy-moderate
    2. 1-2 set of t2b @ moderate
    3. 8-10 deficit pushup
    4. 50s box jump over 50/60cm
    5. 1-4 rope climb

  • 1.5.2025 Clean ( Squat ) Strength

    Clean

    8 to 12 x 1 @ 78+%, go every 1:00-1:30

    – Do your first set @ 78%1RM clean, then build up over the remaining sets if you can

  • Torstai 24.4.25. BASIC Workout

    Part 1
    3 rounds
    1 min rowing
    5+5 single arm db power clean&jerk
    10 weighted box step ups
    :20-30 Knee tuck hold

    Part 2
    3 rounds
    1 min bike / air bike
    10+10 single arm db row
    10 tempo goblet squats
    20-30 weighted russian twits

    Part 3
    3 rounds
    1 min ski erg
    10 barbell z-press
    10 barbell good morning
    :40-60 Plank Hold

  • Deadlift Strength

    5 sets:
    4 Deadlifts @75%
    - Singles, no TnG!
    - Rest 2min

  • Keskiviikko 22.5. Workout

    Rästi

  • 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).