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

  • Weightlifting Workout

    A:
    Hip snatch – hang snatch
    B:
    Squat clean 2RM
    C:
    Back squat

  • WOD Workout

    3 Rounds for Time;
    15 Strict Pull-ups
    15 Burpee Box Jumps w. step down
    15/12 Calorie Row 10/8 bike/ski

    Time Cap : 15 mins
    Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
    Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

  • Strength Strength

    EMOM: 10
    odd : Back squat x 3 @80-85%
    even : 1-2 legless rope climb / normal rope climb

  • Interval Workout

    EMOM 8
    odd: 6-8 strict HSPU
    even: 2 legless / normal rope climb

  • Strength Strength

    Turkish Get up doubles ( 15 mins )
    4 sets
    - 2 unbroken set per side
    - choose weight accordingly

  • WOD Workout

    3 rounds for time
    15 Calorie Row
    15 Thrusters @42.5/30kg

    Rest 5mins

    3 rounds for time
    15 Overhead Squat @42.5/30kg
    15 Calorie Assault Bike or Row or Ski

    Goal: under 7mins each wod
    Timecap: total 20 mins

  • Skill Workout

    Skill
    A:Kipping HSPU (10 mins)
    B:Snatch technique (10 mins)

  • 8.9.2025 SNATCH BALANCE Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2-3min

  • STAMINA Workout

    Every 5min, 4 rounds
    30cal Ergo
    20 Wall ball
    10 Burpee

    Skaalaus
    25cal Ergo
    15 Wall ball
    5 Burpee

  • STRENGTH CLASS Workout

    A) Bench press (Week 1/8)
    Build to heavy single or 1RM in 8 sets
    - Sets: 8-5-3-2-1-1-1-1

    B) Superset (RPE 7-8+)
    3 sets
    5/5 Tempo back rack split squat (31X1 tempo)
    12 Tempo double dumbbell RDL (31X1 tempo)

    C) Accessory/finisher
    3 sets
    10 Tempo standing barbell curl (31X1 tempo)
    12 Dumbbell bent over reverse fly