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

  • Main site Wednesday 241030 Workout

    For time

    • 21 chest-to-bar pull-ups
    • 6 wall walks
    • 18 chest-to-bar pull-ups
    • 5 wall walks
    • 15 chest-to-bar pull-ups
    • 4 wall walks
    • 12 chest-to-bar pull-ups
    • 3 wall walks
    • 9 chest-to-bar pull-ups
    • 2 wall walks
    • 6 chest-to-bar pull-ups
    • 1 wall walk
    • 3 chest-to-bar pull-ups

  • 3.7.2025 Midline Strength ( Strength ) Workout

    Midline strength complex – 2 to 3 rounds

    0:10 Hollow hold
    Full roll (to the left) to hollow hold
    0:05 Hollow hold
    10 V-up snaps
    0:05 Hollow hold
    Full roll (to the right) to hollow hold
    0:10 Hollow hold

    – Rest as needed between rounds –

  • Heavy Strength

    A: Seated hamstring curls 3set
    B: Bench press 5-5-5+
    C: Pull ups 3xMax
    D: DB incline Bench Press 4set
    E: OH triceps extensions 2set
    F: Leg extensions 2set

  • 3.11.2025 HPC + Jerk, Strength Workout

    4-6 Rounds, Every 2:30

    10 Hang power clean and jerks

    Intent. Improve your barbell cycling efficiency.

    Barbell. 60/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each TnG set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

  • Deadlift 6 x 3, 1 x 3+ Strength

    Deadlift
    • 1 set of 3 reps at 70% NT1RM
    • 1 set of 3 reps at 77.5% NT1RM
    • 4 sets of 3 reps at 82.5% NT1RM
    • 1 set of 3+ reps at 82.5% NT1RM

  • High hang clean Strength

    2 reps high hang clean

  • MamaWod Workout

    Parin kanssa, aikaa 30min.

    Kummatkin suorittaa kummatkin liikkeet+toistot. Toinen aloittaa tekemällä heilurin, ja toinen aloittaa suorittamalla gobletkyykyn. Kun kummatkin ovat saaneet sen kierroksen toistot täyteen, vaihtavat parit paikkaa ja suorittavat samat liikkeet+toistot. Kun kummatkin oivat suorittaneet kummankin liikkeen kaikki (sen liikeparin) toistot, pääsevät he siirtymään seuraavaan liikepariin.

    24-20-16
    American Kb swings
    Goblet squats

    -1:00 lepo-

    20-15-10
    Wall balls
    Push ups

    -1:00 lepo-

    20-15-10
    Cal bike
    Ring rows

    -1:00 lepo-

    24-20-16
    Abmat sit ups /oh march @plate
    Russian Twist @10kg plate

  • Sumo deadlift Strength

    Sumo deadlift 3x3

  • 5 x 1 c&j Strength

    Every 2:30 min

  • 29.7.2024 Workout warmup ( Prep ) Workout

    EMOM 10
    1) Row @ increase calories each time
    2) 10 Air squats + 5 Scapular pull-ups
    +
    2 Rounds
    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    5 Box jumps
    +
    Work up to workout weight for the KB overhead walking lunge
    * Prep the chest-to-bars and box jump overs between sets here
    +
    2 rounds @ increasing pace
    20/15 (cal) Row
    10 Wall balls @ workout weight/height
    5 Chest-to-bar pull-ups
    5 Box jump overs
    3 steps/side KB overhead walking lunge @ workout weight
    – Rest 1:00 between rounds