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

  • 20min EMOM Cindy Workout

    20 rounds of
    - 5 pull ups
    - 10 push ups
    - 15 air squats

  • Strength Workout

    superset, 4x
    5/5 push up pos. KB pull through
    5/5 plank pos. KB seesaw

    slow eccentric chin up 8x1, 5-8sec down, optionally w. weight

  • Snatch Balance max reps Strength

    Max reps snatch Balance

  • 6x90s: 200m Row / Max Wallballs Workout

    Every 90 sec for 9 min:
    • 200 m Row
    • Max Wall Balls 20/14#
    Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many wall balls as possible in the remaining time. Repeat for a total of 6 sets. Score is total wall balls completed. Goal: 100/80.

  • Deadlift 3-3-3 Strength

    Deadlifts
    • 3 reps at 70% of 3RM
    • 3 reps at 80% of 3RM
    • 3 reps at 90% of 3RM

  • Bench Press 3-2-1-1 Strength

    Bench Press
    • 3 reps at 70% of 1RM
    • 2 reps at 80% of 1RM
    • 1 rep at 90% of 1RM
    • 1 rep at 100%+ of 1RM
    Rest 1-2 min between sets.

  • Back Squat 5-3-2-2-1 Strength

    Back Squat
    • 5 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 2 reps at 80% of 1RM
    • 2 reps at 90% of 1RM
    • 1 rep at 95% of 1RM
    Rest 1-2 min between sets.

  • 4.8.2025 Back Squat Strength

    Back squat

    Build to heavy 3 (H3) @ RPE 8 (85-88%, 2 RIR)
    +
    2 x 6 @ RPE 7 (75-80%, 3 RIR), rest 3:00 b/t sets

    – Build to a heavy 3 (H3) @ 2 RIR (around 85-88%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
    – Once you’ve hit the H3 set, you have 2 back-off sets of 6 reps @ 75-80%1RM back squat

  • Itämeri Run 14 Workout

    10-15min hölkkä

    2x 1000m 3min palautuksella
    5min lepo
    3x 400m 1min palautuksella

  • Morning Intervals Workout

    3x
    AMRAP 10 (3min rest)

    15/10 Cal (Row-Ski-Bike)
    6 Shuttle Runs