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

  • 10 min AMRAP: Row / Wall Ball Workout

    10 min AMRAP:
    • 15 Row (calories)
    • 15 Wall Balls 20/14#
    Goal: 5 rounds.

  • FRONT RACK REVERSE LUNGES Workout

    5 rounds:

    5+5 front rack reverse lunges (heavyish)
    5+5 gorilla row

    rest 2min between rounds

  • Pn-höntsät Workout

    Pikkusen tempausta ja pikkusen työntöä Albaniassa mastersien em-kisojen reenitilassa.

  • HYROX Workout

    Partner workout (You go, I go - except for running)

    400m partner run
    5 minutes for max distance: sled push@40/30 kg
    400m partner run
    5 minutes for max calories: row/ski
    400m partner run
    5 minutes for max distance: farmer carry@2x24/16 kg
    400m partner run
    5 minutes for max reps: burpee box jump (60/50 cm)
    400m partner run

    Time cap: 32 minutes

  • OHS 5Rep fun Strength

    First find heavy 5RM overhead squat

    Then 3x5 e2mom, 80-90% of todays 5rm

  • Bodybuilding Workout

    Db press
    10-9-8-7-6-5-4-3-2-1

    in between sets 3 banded pull-ups

  • 10.05.2025 Workout

    Clean And Jerk

    3 Waves:

    Wave #1: 3@70% 2@75% 1@80%
    Wave #2: 3@75%, 2@80% , 1@85%
    Wave #3: 3 @80%, 2@85%, 1@90%

    *Rest 90s Between sets and 3min Between Waves

    Back Squat

    • 6x2 (1-2RIR)

    *Rest 3min Between

  • 10 min E2MOM: 2 x Deadlift Strength

    10 min Alternating EMOM:
    • Even min: 2 Shoulder Press
    • Odd min: 2 Deadlifts
    Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

  • 10.12.2024 Workout warmup Workout

    Warm-up

    EMOM 6 @ increasing pace
    1) Air Bike
    2) SkiErg
    +
    2 Rounds
    10 Goblet squats (controlled tempo)
    10 Pike T-extensions
    8 Scapular push-ups
    5 Scapular pull-ups
    30 Speed rope skips
    +
    2 Rounds
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    0:20-0:30 Wall facing flutters
    +
    Bar muscle-up drills – 1 or 2 Rounds (optional)
    3 Supine kipping pull-ups (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snaps to the bar
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    @ workout weight
    30 Double-unders
    1 Handstand walk,7.62m
    3 Bar muscle-ups
    5 Strict handstand push-ups
    20 Double-unders
    5 Strict handstand push-ups
    7 Toes-to-bars
    10 Double-unders
    9 Box jump overs, 24/20”
    12 Wall balls

  • Bench Press 3-3-2-2-1-1 Strength

    Every 90 sec for 9 min (6 rounds):
    • 3-3-2-2-1-1 Bench Press
    • 3-3-2-2-1-1 Weighted Pull-ups
    In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM