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

  • Warm up Workout

    8 min / 2 rounds for quality:
    45s erg
    6+6 banded shoulder cars
    6+6 coach stretch+lateral flexion
    8+8 around the worlds @small plate
    6+6 DB one arm ohs

    Banded shoulder car video:

    coach stretch+lateral flexion video:

    around the worlds videos:

  • 18.04.2025 Workout

    Snatch Engine

    B) 45s on/1min15s Off:
    Until 30 Reps done

    *ykkösiä
    *Power? Alota ainaki poweri

    Front squat

    – 4 x 3 @ 77-82%

    • rest 3:00 b/t sets

    For Time

    3 Rounds:

    • 8 DB Devils Press @22.5kg
    • 10 DB Box Step Over
    • 12m DB OH Walking Lunge

    *kaikki liikkeet yhellä käsipainolla

    Cap: 9min

    Building

    3 Rounds:

    10/10 Standing DB Bicep curl
    10-15 DB Pullovers
    10-15 Seated DB lateral raises

    *rest as needed

  • Via dolorosa soolona Workout

    AMRAP 30
    50 deadlift (30kg)
    50 hang power clean
    50 back squat
    50 bar over burbee

  • Back squat Strength

    5x77
    3x83

  • Saturday Grind Workout

    30' AMRAP w. partner
    Buy in: 100 cal row
    Then AMRAP
    1/1 rnd Cindy
    20 partner wall ball
    1/1 rnd Cindy
    10/10m burpee bunny hopp
    1/1 rnd Cindy
    30/30 DU
    40 cal row

  • Emmin treeni Workout

    5 rds
    3 min on 1min off

    15 wall ball
    10 burpee/echo
    15 kb swing / 30 du
    10 lunge

  • EMOM 16 Workout

    1. 16 kb russian swing @16kg
    2. 12 romanian deadlift @45kg
    3. 10+10 1-leg "butt" lift
    4. 20 abmat sit-up

  • Main site Wednesday 250416 Workout

    For time

    ♀ 155 lb and a 20-inch box
    ♂ 225 lb and a 24-inch box

  • Conditioning Workout

    In 15 mins complete:
    5 rounds of:
    8 Burpee box jump @60/50cm
    16 alt. DB Hang Snatch @22,5/15kg
    32 Double under/64 single under

    Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

    REST 3 mins

    In 15 mins complete :
    5 rounds of:
    8 alt. DB box step up@22,5/15kg @60/50cm
    16 incline push up on box
    32 air squat

    Remaining time : max rep box jump over @60/50cm

  • 19.4.25 Workout

    AMRAP 20

    30 box jump @60/50
    25 toes to rings
    20 hang power clean @50/35kg
    15 bar over burpee

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