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

  • 8 x3min töitä Workout

    8 x 3min

    1. 3 1-käden kp thruster, 3 varpaat tankoon, 3 boksihyppy
    2. max cal soutu

    Molemmissa maksimitoistot per segmentti, lähde maltilla liikkeelle.

  • Morrison - partner version Workout

    AMRAP 20:
    3 Wall Balls
    3 box jump-overs (51/61 cm)
    6 Wall Balls
    6 box jump-overs
    9 Wall Balls
    9 box jump-overs
    etc..
    – Add 3 reps to each movement until time expires.
    - YGIG / round

    Goal & Intensity:
    -Today we build stamina and lower-body explosiveness.
    -Working in turns with your partner keeps the heart rate high but allows just enough recovery to push through more rounds.
    -A long workout where wall balls and box jump-overs keep the movement constant.
    -The beginning feels light, but the climbing reps quickly bring on fatigue.
    -Agree on a steady pace with your partner – consistency scores more rounds than a rushed start.
    RPE: 7–8 – steady discomfort throughout, with the last rounds demanding grit.
    Why: This workout develops endurance, leg strength, and explosiveness, while partner work builds teamwork. A long conditioning piece balances the week’s heavier lifting or skill sessions.

  • Back Squat Strength

    Back Squat, work up to heavy 4RM
    +
    1x8 @80-90% of 4RM

  • Day 43.3 Strength

    3x10 Heavy KB Swings

  • Day 43.1 Strength

    5x 2 Squat Clean + Jerk

    • Build up to max

  • AMRAP10 Workout

    AMRAP10:
    6 1-arm devils press 22,5/15kg
    2, 4, 6, 8… c2b/pull-up/banded pull-ups/heavy ring row/ 1,2,3,4 bmu

  • Snatch complex Strength

    8 x EMOM
    tall snatch + ohs (1+1)
    - find a manageable heavyish weight

  • Metcon Workout

    For time:

    1000m run
    1000m row
    15 burpee pull up
    800m run
    800m row
    15 burpee pull up
    600m run
    600m row
    15 burpee pull up
    400m run
    400m row
    15 burpee pull up
    200m run
    200m row
    15 burpee pull up

    Tc 45min

  • Narrow grip bench press Strength

    6 x 4-6 narrow grip bench press
    - leave 1-2 reps in the tank
    - rest 3-4 min btw sets

  • EMOM15 Workout

    EMOM15
    1. 15/12 cal row
    2. 15 kb swing 32/24kg
    3. 15 wall ball

    • advanced can add a few reps and calories