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

  • 1RPM Clean & Jerk Strength

    Find your 1RPM Clean & Jerk
    In 6min window

  • Angie Extra Plus Workout

    For Time

    100 Pull-Ups
    100 Push-Ups
    100 GHD Situps
    100 Goblet Squat

  • 13.02.2026 (AM) Workout

    Snatch

    A) E2MOM Untill Days Technical Heavy

    B) 1min On/2min Off X4

    1st Round: AMRAP Snatch @90% From days max
    2nd: 85%
    3rd: 80%
    4th: 75%

    Squat Proge
    Ens viikolla testiviikko

    Back Squat

    • 4x1 @90-93% (jätä vielä varoja)

    *rest 3min between

    Front Squat

    • 3x3 @80%

    *rest 3min between

    T2B

    E30SEC X15

    Rounds 1-10:
    - 5-7 T2B (valitse toistomäärä ja pidä samana)

    Rounds 11-15:
    - 8 V-Up

  • C2B Fran Workout

    For time

    21-15-9
    Thruster 42,5kg
    C2B

  • 19.10.22 Strength

    Every 90s x6

    1 hang high pull + 1 hang power snatch @75%
    --> kaikki setit sama paino

  • 6.3.2026 Overhead Squat Workout

    Overhead squat

    3 to 4 x 3-5 @ 95+%1RM snatch (2 RIR), Rest 3:00 between sets

  • Conditioning Workout

    Partner wod
    In 13 mins
    10 rounds of ( relay style 5 rounds each)
    10 Dumbell thruster @2x22,5/15kg
    30 Double under
    Remaining time max rep wall walk
    Goal : 20+

    4 mins rest

    In 13 mins
    10 rounds of ( relay style 5 rounds each)
    10 cal row
    30 air squat
    Remaining time max rep bar mu / c2b/ pull up
    Goal : 10+ bar mu , 20+ c2b/ pull up

  • Wall walks & thrusters Workout

    7-6-5...1 wall walks
    3-7-9...21 thrusters (42,5).

    Time cap 15min.

  • 8.10.2024 Workout Warmup Workout

    5:00 BikeErg @ easy pace
    +
    Cardio
    The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
    3:00 Echo bike @ easy pace
    2:00 Row @ moderate pace
    2:00 Echo bike @ moderate pace
    * At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
    +
    Practise Wall balls and Lateral burpee box jump overs
    * To find a good form and rhythm for each, consider the following:
    Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
    Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
    +
    Run through
    12 Wall balls @ 20/14
    8 Lateral burpee box jump-overs, 24/20”
    8 Wall balls @ 20/14#
    4 Lateral burpee box jump-overs, 24/20”

    Rest 3 to 5 minutes before you start the workout.

  • Muscle & Power, HERO Workout

    Weighted “Baseline”
    500m Row
    40 DB squats
    30 Situps with plate
    20 Pushups plate on back
    10 Weighted Pullups