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

  • Pause front squats Strength

    Pause front squats 5/7 reps every two minutes

  • 14.11.2023 PK Workout

    Jog HR Zone 3 ( 4 )

    50 minutes. 8 minutes Jog, 2 minutes run.

  • MamaWod Part2. Workout

    E2mom x3 rounds:

    1: 10 cal ski + 10 air squats
    2: 10 cal bike erg + 10 d-db hang snatch
    3: :30sec plank hold + 10 db plank pull through

  • Conditioning Workout

    Partner Workout
    8 min AMRAP (relay style)
    1 Man Maker
    2 Devilpress
    3 Deadlift
    4 Renegade row (total reps)
    @2x22,5/15kg
    One person Completes a full round Then switch!

    2 mins rest

    10 mins AMRAP ( relay style)
    10 box jump over @60/50cm
    20m double DB overhead carry (2x10m)
    30 Double under
    One person Completes a full round Then switch!

    2 mins rest

    12 mins AMRAP (relay style)
    12 DB hang clean @2x22,5/15kg
    12 air squat
    12 up-down
    One person Completes a full round Then switch!

  • PT Group TI 26.9 klo 10 & 18.30 Workout

    LÄMMITTELY
    Tabata: 8 x 20s./10s.
    Tabata 1
    a) Air squat
    b) Ylivienti

    Tabata 2
    a) Vuorikiipeilijä
    b) Askelkyykkykävely

    Tabata
    a) Hiihto
    b) Soutu kuminauhalla

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15

    CORE CIRCUIT
    2x35s./15s.
    1. Dead bug ylävartalon kierrolla
    2. Sivulankussa kierrot
    3. Lantionnosto & vatsarutistus

  • Main site 231205 Workout

    Complete as many rounds as possible in 20 minutes of:

    • 20 single-under crossovers
    • 10 burpee pull-ups
    • 12 GHD sit-ups

  • Push Workout

    A1: DB Bulgarian split squat 4set
    A2: Windshield wiper push ups 4set
    B1: Wall sit 2set
    B2: SA DB Press 2set/arm
    C1: Flared push ups 2set
    C2: SA DB Shoulder flys 2set

  • Core pyramidi Workout

    CORE:
    V1 3-6-9-6-3
    V2 4-8-12-8-4
    V3 5-10-15-10-5

    V-Up
    Tuck-Up
    Sit-Up

  • 20.11.2025 10 Rounds, Strength Workout

    10 Rounds, E1:00-1:30

    5 Hang squat snatches (UB)

    You can build the weight up (ONLY if moving well) OR stay at the same weight

    Intent. Improve your barbell cycling efficiency and stamina.
    Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

  • Quick blast Workout

    3 rounds for time:

    20 cal row
    10 burpee over erg

    X2GT