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

  • 15 Min EMOM Workout

    Alternate;
    1. 10 power clean & jerk 60/40
    2. 50 double unders
    3. 2-3 wall climbs

  • Deadlift Strength

    50% x 5
    60% x3
    70% x1
    75% AMRAP
    Use 90% of your max
    Last set is all out with nothing in reserve.

  • FOR ROUNDS & REPS Workout

    AMRAP 4 x 3 min on 3 min off

    20 double unders
    10 burpee box jump 24/30"
    5 DBL KB/DB deadlift

    (24min)

    Beginner
    0.8–1.2 rounds / interval
    DU scaled to 40 singles, light load.
    Intermediate
    1.3–1.8 rounds / interval
    Steady pacing and controlled burpee box jump rhythm.
    Advanced
    1.9–2.4 rounds / interval
    Fast DU, crisp transitions, minimal resting.

    Goal & Intensity
    -The goal is to hit each 3-minute working block with a steady high effort and keep your round times as consistent as possible.
    -Build explosiveness, high-end conditioning, and movement quality under fatigue.
    -The workout should feel “breathy but controlled,” with your heart rate rising fast and staying high.
    -Transitions are quick, but your movement stays clean and repeatable.
    -RPE 8–9 by the end of each 3-minute interval — hard effort, but not an all-out sprint.
    💡 Coach’s Tip
    Use a simple rhythm on the burpee box jump: down–up–jump with no extra hesitation, to keep your pace efficient.
    Why this workout?
    This session improves metabolic conditioning, lower-body power, and the ability to maintain speed in short, intense intervals. It also trains fast recovery between efforts.

  • AMRAP12 Workout

    10 Box Jumps 75/60 cm
    10 KBS 24/16 kg
    5 Push-ups
    5 Burpees

  • Conditioning 1. Workout

    EMOM 10
    4 Devils press to thruster (AHAFA)

  • 12 min 1 min töitä ja 1 min lepo Workout

    12min 1min töitä/1min lepo

    1, 2, 3 +1 toisto
    Maastaveto 102/70kg
    Yleisliike tangon yli

    Jatka toistoja siitä mihin jäit ed. kierroksella

  • 4.12.2025 Snatch Balance Strength

    Snatch Balance, 3 waves

    3@20-25%
    2@30%
    1@35%
    3@25-30%
    2@35%
    1@35-40%
    3@30%
    2@30-35%
    1@40-42%

    Go Every 2:30

    percentages of Deadlift

  • squat clean Strength

    squat clean 5x3

  • E4MOM x 5 Workout

    E4MOM x 5

    20/16cal row
    2 rounds macho man

    round of macho man : 3 power clean + 3 front squat + 3 jerk

  • AMRAP 8 Workout

    AMRAP 8
    4 pull up
    8 Db curtsy lunge@22,5/15kg
    12 cal machine

    Fitness: AMRAP 8
    4 ring row
    8 Db curtsy lunge@22,5/15kg
    12 cal machine