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

  • 22.12.2020 Workout

    AMRAP 6 (REPS)

    5 + 5 DB Hang Squat Clean 22,5/15kg
    7 Pull Ups

    Omatoimi:

    Pyri tekemään rivet Rx`d kuormalla.
    Leuanvedot skaalaa niin et ne sujuvat helposti.

  • Tempaus EMOM Strength

    10 min EMOM

    Increase the weight each round, while keeping the technique as good as you can!

  • Omatoimitreenit Workout

    Omatoimitreenit

  • BACK SQUAT Strength

    Back squat

    6-4-2
    6-4-2

    E3MOM / 1-3 RIR

  • As Easy As Possible Workout

    10 AEAP (AMRAP)

    10 Slammball shots 20/14
    15 Russian KB swings (hip swing ainoastaan) 24/16
    8+8 Single hand KB deadlift 24/16

  • Vinoilevat vatsat Workout

    2 kierrosta:
    10 back extensions with 2s hold up
    15+15 side plank hold with straight arm
    5+5 single hand KB deadlift

  • Töitä omalla lisäpainolla Workout

    5 kierrosta:

    10 push-ups
    10 pull-ups/ring rows
    10 sit-ups
    20 air squats
    5-10 strict HSPU

  • Snatch Balance Strength

    5x3 reps @50-70% of 1rm.

  • Grace Workout

    30 clean & Jerks for time

    Go in 2 heats if needed

    60/43kg

  • Better Together Workout

    YGIG/ split anyhow
    AMRAP 25 min

    1000m/800m row
    20 HSPU
    20 alt. pistol squats
    20 Wall balls

    Goal & Intensity:
    - Develop gymnastics skills and stamina through shared work.
    - Keep a steady pace and divide the effort wisely with your partner.
    - This is a longer piece, but the load stays manageable by splitting reps.
    - All movements are technical, so scale to maintain proper range of motion and control.
    - Communicate clearly with your partner to keep transitions smooth.
    - Use scaling for HSPUs and pistols to prioritize quality reps.
    Why partner workouts matter:
    They offer pacing support and motivation when things get tough.
    Training together also teaches smart work-rest balance and improves overall consistency.
    RPE 7