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

  • Deadlift 5x4 Strength

    Five sets of heavy four.

  • Päivän tekninen 4RM Front squat Strength

    Find todays 4 RM front squat

    3 yritystä.

  • Clean and Jerk Strength

    3 reps @ 55-60%
    2 reps @ 65-70%
    1 rep @75-80%
    Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
    rest 2-3 min bwn rounds

  • Partner WOD Workout

    Partner WOD:

    6 rounds (3 each)

    A) Row kcal

    B) 10 2x KB C&J (from the ground)
    10m Front Rack Walking Lunge
    10 KB Thruster
    10m KB FRWL

    3-2-1-GO! A) starts to row for kalories while B) does the KB series. Swithch when B is ready. 3 full rounds for both stations. Score is Time minus kalories rowed (one kcal is one sec). If you do this alone, row the same time it took for one series of KB work. Scale if needed.

  • Day 18.3 Workout

    3 rounds (conversational pace, keep your HR below 155bpm) for time of:

    • 1,000-meter row
    • 42 KB Swing @ 24/16kg
    • 24 pull-ups (kipping)

  • Back squat Strength

    Back squat
    8-8-6-6

  • 15.2.2026 Tempo Front Squat Strength

    Tempo Front Squat 32X2

    4 Sets Of 3

    Go every 2:30

  • EMOM10 Workout

    EMOM10

    odd: alternating db snatch 45/35 lbs
    even: farmers walk 32/24 kg

  • CORE Workout

    3 Rounds for quality
    In pairs YGIG / round

    Use KB´s or DB´s

    R1) 10 burpee over KB/DB - 30m front rack + overhead carry
    R2) 10 burpee over KB/DB - 30m front rack + front rack carry
    R3) 10 burpee over KB/DB - 30m front rack + farmer carry

  • 4 x 3 Weighted Dip Strength

    Four sets of three