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

  • 10 min E2MOM: Power Clean + Cluster Strength

    10 min E2MOM:
    • 1 Power Clean
    • 1 Cluster
    Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

  • 21.12.2024 Intervals Workout

    4 intervals, alternate A1/A2

    A1. In a 7:00 window

    21 Thrusters (UB) @ see options
    15 Chest-to-bar pull-ups (UB)
    9 Shuttle runs*
    +
    Row @ 5km pace for the remaining time

    • 1 Shuttle run is 7.62m out + 7.62m back

    A2. In a 7:00 window
    21/15 (cal) Row
    15 Chest-to-bar pull-ups (UB)
    9 Thrusters (UB) @ see options
    +
    BikeErg @ 98-102%FTP20 for the remaining time
    – Rest* 4:00-5:00 between intervals –

    • You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

    Weight options. You should be able to do all sets unbroken
    Thruster. 30/20kg, 43/30kg, 52.5/35kg

  • Bench press 4x3 Strength

    Bench press 4x3

  • Medium Strength

    A: Burpee squat jumps 8x3
    B: Power clean 3-3-3-2-2-1
    C: Leg press 3set
    D: bench press 3x5
    E: SA seated rows 3set/arm
    F: Biceps curls 3set
    G: DB shoulder flys 1xMax

  • Light Workout

    A: Broad jumps 8x3
    B: 3 rounds for quality
    8 chin ups
    15 rkb swing
    15 push ups
    15 squats
    C: Cable shoulder flys 1xMax

  • Mobility & CORE Workout

    hip mobility

    3rnds for quality:
    5/5 cossack squat (optionally w. KB goblet hold)
    5 L-sit leg raise
    5/5 wall assisted one legged RDL (optionally w. KB)

    12' EMOM
    "1: 30"" plank hold"
    "2: 20"" Copenhagen plank (change side in the next round)"
    3: 5/5 push up pos. birddog

  • "Leg Mayhem" Workout

    3 rounds for time:
    10cal AB 55rpm
    30m Double DB Walking Lunges 2x15kg
    1min Rest
    10cal AB 60rpm
    20m Double DB Walking Lunges
    2min Rest
    10cal AB 65rpm
    10m Double DB Walking Lunges
    3min Rest

  • 20122024 Workout

    5 Rounds
    30 cal Bike
    10 Back Squat 100kg
    15m Yoke carry 200kg
    6 single DB clean+jerk 40kg
    30 cal Row

  • 20.12.24 Workout

    5 rounds for time:

    8 hspu
    2 rope climb
    6 sandbag ground to shoulder @68kg
    ~40m sandbag walk (kaks kertaa matto päästä päähän)
    - rest 2min between rounds-

  • 5 rounds: 4 x Deadlift / 4 x Overhead Lunges Strength

    5 rounds:
    • 4 Deadlifts
    • 4 Overhead Lunges
    Start around 30% of 1RM Deadlift and Overhead Squat for Lunges. For Lunges weight, if that’s less than the weight of an empty barbell, then use a plate overhead of equivalent weight. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and 50% of 1RM Overhead Squat for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
    Lunge weights in the comments.