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

  • 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

  • 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

  • Käsilläseisontapunnerrus Workout

    Käsilläseisontapunnerrus

    Skaalaukset boksin päältä, etunojapunnerrus, etunojaonnerrus tangolla
    Selvitä max toistot (vähintään 6 toistoa) ja sen jälkeen
    7min alkavalla minuutilla 30% toistoista, 4. min lepo

  • Back Squat 2x10 Strength

    Back Squat
    2x10r @ 65%
    Rest as needed.

  • Mave 3 RM Strength

    Find your 3 RM deadlift of the day