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

  • Core Worx Workout

    3x 8-10 Garhammer raise

  • Gymnastics Workout

    3 rounds for quality and minimum rest:

    • 1 min handstand walk or hold
    • 1 min lowers from inverted hang
    • 1 min DUs

    15 second rest between the movements.

  • PULL-UP Strength

    3 x 5 AHAP

  • Kb press Workout

    Strict KB press
    4 sets of 10-15 reps/arm
    AHAP

  • OTM 15min Workout

    OTM 15min
    2.position clean+jerk
    (cleanit below knee-floor)

  • 12 min AMRAP Workout

    12 min AMRAP:

  • Pre WOD Workout

    Strict HSPU
    EMOM 6 min
    pick reps per rpe 6

    Build strict pressing strength and control
    Develop confidence upside down
    RPE 6, Comfortable and repeatable
    Coach tip
    Choose a number you can maintain for all 6 rounds
    Focus on perfect movement quality

  • Pull up Strength

    weighted pull up
    - heavy set of three in 10min

  • 8.4.2026 Squat Snatch 1RM Strength

    Find Squat Snatch 1RM in 25 minutes

    Example approching.

    1 x 3 @ 70%
    1 x 2 @ 75%
    1 x 2 @ 80%
    1 x 1 @ 85%
    1 x 1 @ 90%
    1 x 1 @ 100%
    1 x 1 @ 102%
    1 x 1 @ 105%
    1 x 1....

    • rohkeus
    • voima
    • tekniikka

  • BACK SQUAT & CLEANS Workout

    EMOM20

    1. 20 back squats (40/60kg) from rack
    2. Rest minute
    3. 10 power cleans (bar from the floor)
    4. Rest minute
    • scale the weight first
    • 2 person / 1 rack
    • use 2 bars, one on the rack, one on the floor