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

  • 10.10.2025 AMRAP 12, with partner Workout

    AMRAP 12

    5 Box Jumps 30/24"
    12 Bench Press 60/42,5kg
    7 OHS with Plate 20/15kg

    YGIG

  • 12.9.2022 Back Squat Strength

    Back Squat

    1 x 5 @ 65%
    1 x 3 @ 75%
    1 x 2 @ 83%
    3 x 1 @ 88 - 92%

    Send Off 3:30

  • 2.5.2023 Front Squats & Burpees Workout

    4 RFT:

    10 Front Squats 42,5/30kg
    10 Bar Over Burpees

    TC 8

  • Pre WOD – Pistol squat Workout

    Pistol squat
    EMOM 6
    Pick reps to reflect to RPE 7

    Goal & Intensity
    -Practice balance, mobility, and single-leg strength.
    -Reps at RPE 7 – challenging but not fatiguing before the main workout.
    -Think of your foot as “glued to the floor” – a stable base makes the pistol easier.
    -Pull your core tight and keep your eyes forward for balance.
    Why: Builds stability and control that carry over to many other movements.

  • "Sunday Chipper" Workout

    Partner WOD, "I Go, You Go":
    Row 2k,
    100 KBS (24/16kg),
    80 Deadlift (50/35kg),
    60 Hang Power Clean,
    40 STOH,
    20 Thruster,
    Row 1k

  • Metcon Workout

    10 rounds for time
    3 clean 60/40kg
    3 bar over burpee

  • Supersets Workout

    3 x superset of:
    6-8 +6-8 skaters squat
    3 weighted pull up or chin up

    • rest 2min between sets

  • 3.8.2020 Strength

    Sumo Deadlift

    5-5-3-3-2-2

    Every sets AHAP.

    SO 2:45

  • For time - Farmers chipper Workout

    1:00 L-sit hold
    200-m KB farmers carry (24/16kg kg)
    300 double-unders
    200-m farmers carry
    1:00 L-sit hold

    Goal & Intensity:
    -Build core strength, jump rope skills, and grip endurance.
    -The workout is controlled, not an all-out sprint.
    -Long but steady effort (RPE 6–7) focused on skill and control.
    -Aim to keep a consistent pace throughout.
    -Break the L-sit into short holds early to keep good form.
    Why this workout: It combines strength, skill, and endurance. It fits well in the week by balancing out harder metcons and adding variety across different training areas.

  • Tupu, Hupu ja Lupu Workout

    For 30 min

    40 kipping hand stand push up
    50 DBL KB front squat 2 x 24/16kg
    60 toes to bar

    Rpe 6-7

    In teams of 3
    break anyhow
    1 works
    2 rest

    Goal & Intensity:
    -Build upper body strength, core control, and leg endurance while working as a team.
    -Work and rest alternate, allowing for higher overall volume.
    -Long-duration team workout with steady pacing at RPE 6–7.
    -Aim for consistency without burning out.
    Area of training and benefit: This workout develops teamwork, strength, and endurance all in one. It’s valuable practice for learning how to share the load and manage pacing in long workouts.