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

  • Squat Clean 3-3-2-1 Strength

    Clean
    • 3 reps at 65% of 1RM
    • 3 reps at 75% of 1RM
    • 2 reps at 80% of 1RM
    • 1 rep at 85% of 1RM

  • 8 min AMRAP: Squat Clean / T2B Workout

    8 min AMRAP:
    • 4 Squat Cleans 135/95#
    • 8 Toes-to-bar
    Goal: 7 rounds.

  • WOD 17/06/25 Workout

  • Conditioning Workout

    In teams of 2

    For time of
    Buy in
    40 Burpee Box Jump @60/50cm ( YGIG)

    Then
    4 rounds of:
    15 Syncro USA Kb swing @24/16kg
    30 double under each (relay)
    60m Single Arn Overhead Carry (30m/arm)
    (Relay)
    15 Syncro Goblet Squat
    30 DU each
    60m Single Arm Front Rack Carry(30m/arm)
    (Relay)

    Buy out
    40 Burpee Box Jump

    Timecap : 32mins

  • Weightlifting Workout

    A:
    Skill Primer
    Pause Muscle Clean & Double Pause Split Jerk
    (5-8 sets x 2+2)
    *0:03 pause below knees
    **0:03 pause in dip & split

    B:
    Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
    (8 sets x 1+1+2 / 60%-70%)
    *0:05 from floor to hips
    **0:03 pause in split

  • HYROX Workout

    Endurance

    2x20min AMRAP in Pairs

    A) 20min AMRAP:
    - 500m Ski/Row
    - 60m Burpee Broad Jump
    - 200m Farmers Carry
    - 40x WB

    -Rest 4min Between-

    B) 20min AMRAP:
    - 500m Row/Ski
    - 60x Weighted Lunges (Stationary)
    - 30x 1-arm Devils press
    - 60x V-Up

    *Split reps as wanted

  • Weightlifting technique Workout

    SQUAT SNATCH

  • 12.6.2025 RMU Drills Workout

    Ring Muscle-up Drills / Capacity

    1 – 2 rounds
    3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
    5 Back support slide throughs
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a v-up snap

  • 12.06.2025 (PM) Workout

    Engine

    A) 30min Z2 Performed as:

    • 5min C2 Bike
    • 5min Ski

    *rest 3-5min before B

    B) 4 Sets Of:

    -1min C2 Bike (75% effort)
    -1min C2 Bike (80% effort)
    -1min C2 Bike (85% effort)
    Into, (no rest between)

    • 20 T2B
    • 15 Cal Ski
    • 75 DU

    • 15 C2B

    • Rest 4min and repeat x 4-

  • 12.06.2025 (AM) Workout

    Deadlift

    Every 2:30 x4

    Set 1: @70-75%
    2: 80-85%
    3-4: 90+

    Metcon

    2 rounds for time:

    • 1 Legless Rope-climb
    • 9 STOH @43kg
    • 12 Cal Echo bike

    -Rest 4 min-

    2 rounds for time:

    • 4 Rope-climbs
    • 18 STOH @43kg
    • 12 Cal Echo bike

    Strength/Accessories

    A) E2MOM X6

    1) 3-5 Bench Press
    2) 1min Wall Facing HS Hold

    B) 3-4x For Quality:

    C) Max Hollow Hold
    Cap: 6min

    *jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
    - 15-20 V-up