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

  • 23.3.2025 Bench Press Strength

    Bench Press ( every rep 2-3 sec pause on chest )

    5-5-5-3-3-3-2-2. Build in Heavy

    Go Every 2:30

  • HSPU practise Workout

    Record thoughts and feelings

  • 14.5.2025 EMOM 9 Workout

    EMOM 9 Work 0:40 / Rest 0:20 AMRAP

    Minute 1 : Toes To Bar
    Minute 2 : Wall Walks
    Minute 3 : Box Over Jumps 30"/24"

  • 22.4.2025 Hang Snatch Strength

    Hang Snatch 1 RM ( Squat )

    TimeCap 18 minutes

  • STRENGTH Strength

    7x every 2 min

    2 hang squat snatch

  • 15.10.2024 Accessory Workout Workout

    Accessory Workout 3 - 4 Rounds :

    10 Biceps Curls w/ Barbell
    6 Triceps Press BHD Neck
    15 Abdominal Crunch

    Rest as needed between movements

  • 22.4.2024 Hang Squat Clean 1 RM Strength

    Hang Squat Clean ( Above knee )

    2 x 2 @ 70%
    2 x 1 @ 80%
    % of High Hang Squat Clean. Go Every 2:00
    ...into
    Find in 15 Minutes 1 RM

  • Turkish get up 1RM Strength

    Find your 1RM

  • Running Mikko's Triange Workout

    For 40 min
    1) Shuttle run 15m
    2) cal row
    3) cal bike erg
    4) rest
    __

    Set a single number of calories and complete that amount of work each minute - every minute.
    Last done Dec 7th - those who did it should aim to add calories to their last score.
    Score is total reps/cals

    Goal & Intensity:
    Build endurance and anaerobic capacity by maintaining a consistent effort across running, rowing, and biking intervals. Set a fixed number of calories per minute and aim to match or exceed your previous score from Dec 7th.

    Desired RPE/Effort: 7–8 (70–80% effort)

  • OHS 5RM Strength

    Overheadsquat 5 reps max.