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

  • 12 MIN AMRAP Workout

    10 Pull Ups
    10 Push Ups
    10 Jump Lunges
    10 Sit Ups

  • EMOTM 20+20min Workout

    EMOTM for 20min:
    Even: 7 Toes-to-bar,
    Odd: 10 Push-Up

    rest 3min

    EMOTM for 20min:
    Even: 16 (8+8) Kettlebell lateral flexion,
    Odd: 5 Pull-Up (strickt)

  • Weightlifting (snatch) Strength

    otm 15:
    snatch + hang snatch + ohs

  • 1,5 k 4 time Workout

    Run 1,5 k 4 time

  • ”3-6-9” Workout

    5 rounds
    3 Chest to bar
    6 dynamic push up
    9 pa burpee box jump

    Time gap 15 min

  • Team workout Workout

    Working in teams of 4 complete the following 20 min AMRAP.
    2 athletes work through AMRAP whilst 1 athlete rows for M and other athlete does burpees, athletes can switch at any point! Try to balance AMRAP, burpees and rowing.

    50 thrusters 20KG
    50HSPU
    50 DU
    50 Sit Ups

    Score is;
    Row total m
    Burpee reps
    AMRAP total reps

  • Romanialainen maastaveto 3,3,3,3 Strength

    Romanialainen maastaveto 3,3,3,3

    Nousevat painot, tauot 2 min

  • 20 min AMRAP Workout

    10 alt. step back lunges 2 x 15/22.5kg
    10 KBS 16/24kg
    10 burpees over KB

    Build sustainable conditioning with simple, repeatable movements
    Develop lower-body endurance, posterior chain strength, and aerobic capacity
    RPE 7–8: Steady, challenging effort for the full 20 minutes
    Find a rhythm you can maintain from start to finish
    Keep transitions short and avoid unnecessary breaks
    Strategy:
    -Step-Back Lunges:
    Stay tall and balanced
    Move smoothly from leg to leg
    -Kettlebell Swings:
    Aim for unbroken sets
    Generate power from the hips, not the arms
    -Burpees Over KB:
    Keep moving continuously
    Stay low and efficient over the kettlebell
    Target
    Most athletes: 8–12 rounds
    Advanced athletes: 12+ rounds with consistent pacing

    💡 Coach note:

    This workout rewards rhythm, not rushing.

    👉 "Move continuously. Let consistency do the work."

  • Työntö telineestä 3,2,2,1 rakenna n. 90% Strength

    Työntö telineestä 3,2,2,1 rakenna n. 90%

    2 min tauot, nousevat painot

  • 7.7.2026 For Time Workout

    For time :

    Buy-in : Run 800m ( Row 1000m )
    21-15-9
    Dual DB Front Squats 22,5/15kg
    Sit-Ups

    Rest 2:00

    8-6-4
    Chest to Bars
    24-18-12
    Dumbbell Over Burpees ( You may step over )

    Rest 2:00

    21-15-9
    Deadlift 100/70kg
    15-12-9 Handstand Push-Ups

    TC 30