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

  • 16.10.24 Workout

    4 rounds:

    500m row
    4 power clean + jerk @75%
    - 1min rest

  • Back squat 3x3x2x5x6 Strength

    Back squat 3x3x2x5x6

  • 22.11.2025 4 RFT, Strength Workout

    4 Rounds for time

    400m Run
    8 Thrusters @ 70/47.5kg (155/105lbs)
    16 Chest-to-bar pull-ups

    Time cap. 20:00

    SESSION NOTES
    Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
    Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
    Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
    Debrief.
    – Did your pacing on the runs support the other movements?
    – Which movement got challenging first, and why?
    – Were your round times consistent?
    – What one small change would make you more efficient next time?
    Movement options.
    Run → 500m Row or SkiErg, 1000m BikeErg
    Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
    Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)

  • Weightlifting Workout

    Part A).
    Skill Primer
    Hang Muscle Snatch, Hang Power Snatch & Pause OHS
    (5-8 sets x 2+2+1)

    Part B).
    Hang Snatch
    (8 sets x 3 / 60%-75%)

  • High hang power snatch 4RM Strength

    Find your current high hang power snatch 4RM.

  • High Hang Power Snatch 5RM Strength

    Find your current high hang power snatch 5RM.

  • Assault Bike Workout

    For time:
    100cal Assault Bike

  • Snatch drills Workout

    Catch Practice:
    - Landing from high pull (toes) to 5kg plates

  • Härkä Hero Workout

    Buy in 1000m row
    5 pull up
    5 power clean
    5 t2b
    5 deadline
    5 box jump

    45/60kg

    24 min time cap

  • Kettlebell Workout

    A)
    Kettlebell DT
    5 rounds for time
    12 deadlift
    9 hang clean
    6 push jerk
    @2x20/12

    B)
    4 rounds for quality
    20/20m mixed carry (suitcase + front rack)
    10 m seal walk