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

  • Treeni 5 (LA) Workout

    Warm Up
    Crossover Symmetry + Banded Hip Halo
    then 2 rounds
    25+25m kb bottom up carrying
    10 scapula pull ups + 10 kipping + hanging until 45 sec
    :45 Front leaning on rings
    then 2-3x5reps of burpee box jumps, sharp movement.

    Weightlifting

    5x Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @50-90% of 1rm strict press (pause on jerk catch position)
    3-5x1 Push Jerk + 1 Split Jerk @70-80% of 1rm
    rest 1.5-2 min bwn sets

    Strenght
    Bench Press 10-8-6-4 reps @60-70-75-80% of 1rm (last weight should feel heavy but 2-3 RIR)
    perform 1-2 rope climb right after bench press
    rest 2-3 min bwn sets

    Metcon (all with 75-85% effort)
    3 sets of
    400m run
    then 2-3 rounds of strict cindy with weight vest on or not you choose if needs it. (total is 6-9 rounds of cindy)
    5 strict pull ups
    10 push ups
    15 air squats
    then
    400m run
    rest 3min bwn sets
    Keep quality on movements, tight body on push ups, no free landing on squats to save knees.

  • Emom 15’ Workout

    EMOM 15

    • 9/10cal Machine
    • 3-5 Wall Walk
    • Your Choice Of Skill Movement

  • Extra Strength

    Extra
    Dumbbell Curl
    3 x 10

  • 12.5.2025 Back Squat Strength

    Back squat

    Build to heavy 4 (H4) @ 2 RIR (82-87%)
    +
    2 x 4 @ 85-90%H4, Rest 3:00 b/t sets

    – Build to a heavy 4 (H4) @ 2 RIR (around 82-87%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
    – Once you’ve hit the H4 set, you have 2 back-off sets of 4 reps @ 85-90% of your H4

  • EasyWOD 12.5.2025 Workout

    Voima
    Front squat/goblet squat 5x5
    - nouseva paino
    - rest 2min

    WOD
    For time
    21-15-9
    Push press
    Air squat

  • Accessories Workout

    3 rounds for quality:
    20 Alt. Jump Lunges
    15 KBS (RU) 32/24kg
    1min Forearm Plank
    10 High Box Jumps

  • CrossLifting Workout

    A,
    Build to Daily max in 5-6 sets :
    Hang Power Clean + Hang Squat Clean + Jerk

    B,
    EMOM 12 mins
    Odd min:
    30 double unders + max power clean&push jerks@60/40 kg
    Even min : REST

  • 23.10.2024 BULGARIAN SPLIT SQUAT Strength

    *barbell in the clean rack position, start on the weaker foot

    3+3@up to 40%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

  • Strength Workout

    Pause Power Snatch

    • build to heavy double
    • pause for 3" just below the knee for the first rep and 3" pause above the knee for the second rep

    then
    10x1 rep at 80-90% of heavy double!
    Alternate the pause btw above and below the knee for 3"

  • Sunnuntain Pitkä Workout

    Emom 10 x4

    1) 45s Kone
    2) 45s Boxin yli burpee (Rauhallinen vauhti)

    1) 8-10 Hyvää huomenta + kyykky
    2) 30s Lankku

    1) 8-10 Lapaveto
    2) 3-5 Joogapunnerrus

    1) 45s Lonkat ja kierto
    2) 20s + 20s rintalihasvenytys