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

  • Metcon 070825 Workout

    400 m run
    40 burpees
    400 m run
    40 KB swing
    400 m run
    40 KB clean
    400 m run
    40 sit-ups
    400 m run

  • 5.8.2026 With Partner, deload cycle ( EasyWod ) Workout

    AMRAP 14 Split as you like

    50 KBS 24/16kg
    50 Calories Row
    50 Wallball Shots
    50 Calories Bike

  • Deadlift 10-8-6-4-2 Strength

    10-8-6-4-2 reps:
    • Deadlift
    Start with 50% 1RM and increase weight after each round to finish as heavy as possible.

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    40+40m s.a farmer carry
    10-15 snowangel

  • 8.9.2025 5 rounds ( Strength ) Workout

    5 Rounds for total reps

    Set of Bar muscle-ups
    1000m Bike Erg

    Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

  • 3 x 6-8/puoli tuulimylly Strength

    Lepo n. 1min.

  • 3 x 10 takakyykky Strength

    Lepo n. 1min välissä

  • Main site Tuesday 250408 Workout

    For total reps

    -female weights 125-lb barbell and 20-inch box
    -male weights 185-lb barbell and 24-inch box

    Stimulus and Strategy
    Today’s workout consists of consecutive Tabata intervals with a weightlifting movement and a gymnastics movement. Aim to work for most of the 20 seconds with minimal rest. Use light to moderate loading for the deadlifts, and consider stepping off the box during box jump-overs to jump into the next repetition safely. Transition quickly between the movements.

    Intermediate option
    For total reps

    -female weights 95-lb barbell and 20-inch box
    -male weights 135-lb barbell and 24-inch box

    Beginner option
    For total reps

    • Tabata deadlifts
    • Tabata box step-overs

    -female weights 55-lb barbell and 12-inch box
    -male weights 75-lb barbell and 20-inch box

    Coaching cues
    Focus on hip position and barbell placement during the deadlifts. Ensure the bar stays close to the body throughout the movement.

    Sources
    The Deadlift
    Box Jump-Over Variations
    Box Step-Over

  • Kettlebell Workout

    A)
    EMOM 16’
    1: 3/3 snatch with 2” pause on top @heavy
    2: 15 V up
    3: 5 double KB snatch @moderate
    4: 15 hollow rock

    B)
    2’ work / 1’ rest x4 rounds
    80 SU/40DU
    8 double KB hang clean and jerk
    in the remaining time : amrap burpee

    C)
    3x-1’ rest
    20/20 m suitcase carry @heavy

  • Metcon 080825 Workout

    30 min AMRAP
    1 is rowing, 1 doing the AMRAP and 1 resting

    20 WB
    16 KB swing
    10 Burpee over box

    250m row