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

  • Dad-Con Workout

    For time

    3 Rounds

    21 DL 80kg
    15 Pull-up
    9 Push-press 60kg

    Target: 10 min

    TC: 15min

  • UpperLowerCore (Foundational vk 2) Workout

    Zone 1:

    -20 Cal Machine Sprint (AB/Run/Row)
    -Band BB High Pull x 10
    -Band BB Row x 10

    Zone 2:

    -20 Cal Machine Sprint (AB/Run/Row)
    -SB Squat x 10
    -SB Reverse Lunge x 10
    -SB Jump Squat x 10
    Use DB if need for more weight/heavier

    Zone 3:
    -20 Cal Ski Sprint
    -Mountain Climber x 30 (15 per leg)
    -Plate Situp x 15
    -Med Ball Slam x 15

    -2 rounds
    -Work 6min / Rest 45s
    -7 Athletes per station (start from different workouts)
    -1 min between rounds

  • Deadlift Strength

    5x5 Deadlift

  • TECHNICALLY STRONG Workout

    Warm-up
    2 rounds
    20 jumping jacks
    10 downward dog/pushup
    10 inch worms
    10 kb swings
    10 goblet squat

    Gymnastics for quality
    30min

    BEGINNER
    Wall kickup + Wall walk

    INTERMEDIATE
    HSW progression

    ADVANCE
    HSW + free handstand push-ups

    WOD
    4 rounds (16min)
    30sec work/30sec rest

    Scale as needed

  • Main site Friday 251226 Workout

    For time

    • 20-calorie row
    • 20 wall-ball shots
    • 20 pull-ups

    Post rounds and reps to the comments.

  • WOD Workout

    4 rnds for time:
    12 steps dbl DB OH lunges @2x20/12.5kg
    9 dbl DB hang power clean
    6 burpee

    T.C.:10'

  • 05.01.2026 Workout

    Snatch

    A) 5x1:30 On/3min Off:

    Alota medium painolla, ja nosta 5kg joka intervalliin. Vikassa realistisesti tähtää siihen et saisit raskaan noston 1-3x

    B) Snatch Pull

    • 4x3 @100-110%

    Squat

    Proge. Viikko 1/8

    A) Back Squat

    • 5x5 @75% *rest 3min between sets

    B) Front Squat

    • 3x5 @65-70% *rest 3min between sets

    Accessories

    4 Rounds For Quality:

    • 10-15 Banded GHD Hip Ext. + 20-30s Hold
    • 30-45s/Leg Copenhagen Plank

  • Hatch squat back squat week 9 day 1 Strength

    5*60%
    3*70%
    2*80%
    2*90%
    1*95%

  • 10-15min Rest Workout

    Rest for 10-16 minutes!

  • Front Squat 1-1-1-1-1 Strength

    Find 1 Rep Max Front Squat:
    • 1 rep at 75%
    • 1 rep at 85%
    • 1 rep at 93%
    • 1 rep at 98%
    • 1 rep at 103%
    Rest 2 minutes between each set.
    This is the first test for 1RM as written in the 7/13 squat program.