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

  • WOD 21/07/25 Workout

  • Tabata (4min) Workout

    8 sets, 20s ON / 10sec OFF:
    - Hollow Rocks

  • Strength Workout

    aligator roll 3x5/5

    KB halo 4x5/5

    4 rnds of:
    3-5 band resisted ttb
    2-3 ttb
    Focus on toe height

  • Week 2,3 Strength

    Front squat
    - 6 x 5 @80%

  • 3x5 min AMRAP: AirBike + Deadlift + BOB/Sit-ups/Push-ups Workout

    5 min AMRAP:
    • 30/20 Assault AirBike (calories)
    • 21 Deadlifts 165/115#
    • Max Burpees Over Bar
    3 min Rest
    5 min AMRAP:
    • 30/20 Assault AirBike (calories)
    • 15 Deadlifts 195/135#
    • Max AbMat Sit-ups
    3 min Rest
    5 min AMRAP:
    • 30/20 Assault AirBike (calories)
    • 9 Deadlifts 225/155#
    • Max Push-ups
    Within 5 minutes, perform the first two movements then in the remaining time perform as many reps as possible of the third movement. Rest for 3 minutes then immediately start the next AMRAP. Notice the rep count and weight change for the deadlift. Score is total number of Burpees + Sit-ups + Push-ups. Goal: 100 (25+35+40).

  • Bench Press 10-8-6-4 Strength

    Bench Press
    • 10 reps at 55% of 1RM
    • 8 reps at 65% of 1RM
    • 6 reps at 70% of 1RM
    • 4 reps at 75% of 1RM

  • Back Squat 5-5-3-2-1 Strength

    Back Squat
    • 5 reps at 70% of 1RM
    • 5 reps at 80% of 1RM
    • 3 reps at 85% of 1RM
    • 2 reps at 90% of 1RM
    • 1 rep at 100% of

  • Saturday Grind Workout

    Partner WOD

    30' AMRAP
    100m shuttle run (together)
    50/50 DU
    25 syncro KB USA swing @20/12kg
    15 syncro abmat sit up
    10 wall walk

  • Back squat 5 x 3 (pause) Workout

    Back squat (pause)
    5 x 3 back squat w/3 sec pause
    AHAP - as heavy as possible (no bouncing from the bottom)

    Takakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

  • 25.7.2025 PUSH PRESS Workout

    *each rep of sets should begin from a dead stop and the full jerk rack position.
    *the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

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

    5@barbell, 4×5@70%, 5+@70% 2-3 reps left, pp-%, rest btw sets 2min