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

  • Core 1 Workout

    3 rounds for time:

    500m row
    25 situps
    5 rollouts

  • 35 min Workout

    30 clean and jerk @60

    3 min pause

    21-15-9
    Db thrusters @2×15
    Pullups

    3 min pause

    12-9-6
    Overhead squat @50
    Burpee box jump overs

    TC: 35 MIN

  • 1.4.2025 Front Squat Strength

    with 2 sec pause at bottom

    5 x 4, buil heavy

    Go every 2:30

  • Main site Tuesday 250401 Workout

    For time

    • 30 double-unders
    • 3 push jerks (♀ 125 lb, ♂ 185 lb)

    Stimulus and Strategy Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

    Intermediate option

    • 30 double-unders
    • 3 push jerks (♀ 95 lb, ♂ 135 lb)

    Beginner option

    • 30 single-unders
    • 3 push jerks (♀ 35 lb, ♂ 45 lb)

    Coaching cues Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

  • AMRAP12: Push press, box jump over & burpee Workout

    AMRAP12 of:

    • 3/6/9/... push press @ 60/43kg
    • 3/6/9/... box jump over 60/50cm
    • 3/6/9/... burpee over bar

  • Weighted pull ups 4 x 3 / 4 x max reps strict pull ups Strength

    Progressio 4/6

  • 10 min emom Workout

    10 min emom: 3-10 x strict hspu quality work

  • Dumbbell DT Workout

    5 rounds for time:
    12 x Db Deadlift 22,5/15 kg
    9 x Db Hang power clean
    6 Db Stoh

  • 1.4.2025 Workout warmup Workout

    1:30/0:30 of each @ increasing pace
    1) Air bike
    2) Row
    +
    0:30 Hang from bar
    4/side Single arm KB hike clean
    +
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    +
    Build to workout weight for KB CnJ and FR WL
    * Practice few sets of chest-to-bars and toes-to-bars between sets
    +
    @ workout weight
    12/8 (cal) Air bike
    6 Chest-to-bar pull ups
    4 KB Clean and jerks
    12/8 (cal) Row
    6 Toes-to-bars
    4 steps KB front rack walking lunge

  • Kati Workout

    1 min. /liike - yhteensä 30 min.

    Kyykyt: 20 kg ja 25 kg pallo
    Heitot ja kierrot: 12 kg:n seinäpallo
    Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
    Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
    Farmarikävely: 20 kg ja 15 kg,
    Kädet ylhäällä 8 kg painot