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

  • 2.4.2026 Weightlifting MAXIMAL WEEK 13/14 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    SNATCH
    2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

    FRONT SQUAT
    3×3@80%, fs-%, rest btw sets 2-3min, *2@up to 75%

  • OnRamp, day 5 Workout

    12 min AMRAP:
    5 Ring dips
    10 MB cleans
    15/12 cal Ski

  • DEADLIFT Strength

    Find your 5RM

  • WOD Workout

    12 min AMRAP

    15 Wall ball
    12 Ring row
    9 T2B

  • EMOTM 10 Workout

    2 x Snatch Balance
    Pick a challenging weight

  • Fran Workout

    @42,5kg. 7:31. 21 setti unbroken, joka näky ja tuntu loppuwodin. Palautuminen kesti 30-45min. Note to myself; 1/2 pullo punaviiniä edellesenä iltana ei ole hyvä valmistava..:)

  • Etukyykky 6 x 4 Strength

    6 x 4 Front Squat, 80 % of 1 RM

  • Competition Workout

    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps
    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
    Minute 2 – Handstand Walk x 15-20 Meters
    Minute 3 – Unbroken Double-Unders x 50 reps

    Same as last week…see if you can improve upon last week’s results.

  • Misfit training: 3 sets of 5-10 super strict ring dips Workout

    Get them high enough so that you can point your toes down, hold the hollow body position throughout your reps. Keep them slow and controlled. Make sure you can stay at the same number for all three sets. You will have to cut the first set shorter than you think.

  • COLLIN Workout

    SIX ROUNDS FOR TIME:

    400m w/Sand Bag 50/35 (23/16)
    12 Push Press 115/80 (52/36)
    12 Box Jumps 24"
    12 SDHP 95/65 (43/30)