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

  • Speed Strenght Workout

    3-4 rounds for quality:

    4+4 landmine rotational press @explosive/light
    6 skater jumps alt.
    10 banded plank flutter kicks @max effort
    *rest long enough!

    Landmine rotational press:

    Banded plank flutter kicks:

  • 27.3.2026 3 rounds, Strength Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    0:30-1:00 Sorenson hold

  • Warmup Workout

    WU: 12 x 30s on / 15s off:
    1. row or ski
    2. crab walk
    3. supinated ring row
    4. bear walk

  • Metcon Workout

    AMRAP15:
    14 t2b
    250/200m row or ski
    8 DB devils press @ 1x50/35lb
    14 DB front squat
    200m run

    RPE 4.0-4.5
    -> skaalaa: DB 35-45/20-30lb, t2b -> leg lift -> knee raise -> v-up

  • Warmup Workout

    WU: AMRAP8:
    200m row
    10 miniband squat
    10m skater jumps
    10 90/90 + pigeon stretch

  • Fitness Workout

    STRENGTH

    Every 2:30 x 5 sets
    5 Floating Deadlift @70-75%
    - stop plates just above the ground
    for a sec, then continue with the next rep

    WOD

    Every 3:00 × 5 sets
    10 Target Burpee
    10 DB Push Press @2x15/12,5 kg
    10 Hanging Leg Raise
    Shuttle Run in remaining time @easy recovery pace

    Rx+: 7 Burpee Pull up, DB@2x22,5/15kg
    1 sustainable set of Toes-to-Bar (max 10 reps)

  • Saturday Grind Workout

    In teams of two

    AMRAP 12'
    120 wall ball (can be partner WB)
    1500m row

    5' rest

    15' AMRAP
    10 syncro ttb
    20 HSPU/ pike push up
    30 box step over

  • 26.3.2026 Warmup, Strength Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 25.3.2026 Active Recovery, Strength Workout

    2 rounds @ steady pace
    12 Hanging scapula rolls, alternating
    10 Blackburns
    8 Tactical ankle rocks, alternating
    6 Pike thoracic extensions
    4 e/side 90/90 to external rotations

    2 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
    5 High box jumps
    5 Plyo push-ups
    5 Ball slams
    10 Hike cleans

  • 7.3.25 Workout

    SKILL

    10-20min skill of your choice 🤸🏼🤸🏼‍♂️