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

  • 31.7.2025 EMOM 12 Workout

    EMOM 12 (Straight arm strength)

    1) 3-6 Straight arm body levers
    2) 3-6 Ice cream makers (on the bar)
    3) Rest

  • 27.11.2025 Workout

    Jerk

    A) E3MOM X4:

    B) E2MOM Till Days Technical Max:

    Skill EMOM 16

    1: 45s Erg (VK)
    2: 3-5 Wall Walk
    3: 1 Set of Kipping Pull Up
    4: 1 Set Of T2B

    Strength

    A) 4 Rounds Of:

    • 4-6 Rope Pull Up (R hand above) *rest 30s
    • 4-6 (L hand above) *rest 1min

    B) EMOM 12:

    1: 30s HS Hold (against wall)
    2: Max Reps Strict Press @20kg (cap 45s)
    3: Rest

  • Company PT Workout

    Run 800m
    Circuit training
    3 min each station
    tire flips
    ammo can lifts
    burpees
    600m run
    russian twists
    mountain climbers
    run 800m back

  • 19.9.2026 3 x For time, Strength Workout

    With a running clock, go every 12:00

    A) For time
    400m Run
    20 Clean and jerks @ 61/43kg (135/95lbs)
    40/32 (cal) BikeErg

    B) For time
    400m Run
    20 Ring muscle-ups
    40/32 (cal) BikeErg

    C) For time
    400m Run
    20 Snatches @ 61/43kg (135/95lbs)
    40/32 (cal) BikeErg

    • Both the CnJ and Snatch are anyhow (power, split, squat) you like.

    Time cap. 7:00 for each part

  • Deadlift/GHD/KB Swings Workout

    W/U – 3 Rounds
    20m Broad Jumps
    20m Soldier Walks
    10 Wall Balls

    Strength – Dead Lifts
    5x45% 115
    5X45% 115
    5X75% 180
    5X85% 205
    3-5x90% 215x2
    3-5x90% 215x3
    very tired...prob from Donny earlier in the week

    WOD – Row 500m
    10-9-8-7-6-5-4-3-2-1
    KB Swings (20kg)
    GHD Sit Ups
    11:15

  • Mobility & CORE Workout

    shoulder & Th mobility

    side plank TABATA

    unilateral KB OH hold "4x30/30"", 15"" rest "

    TGU 5x1/1 @moderate

    4 rnds for quality
    5/5 one legged KB RDL
    5/5 bear pos. birddog
    8/8 russian twist

  • Finnish Meat Grinder Workout

    For time

    Buy in: 60 cal

    5 Rounds

    10 DL unbroken 80kg
    10 Burpee pull-up
    10 Push-press 60kg

    Buy out 60cal

  • 21.4.2026 Workout warmup Workout

    BikeErg

    5:00 @ easy, build up to RPE 5/10 effort
    3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
    +
    2x
    0:10 @ 110+ rpm
    0:50 @ easy spin
    +
    3:00 @ 85-88%FTP
    2:00 @ easy spin

  • L1 - 7.10 Workout

    A. AMRAP8
    5 hanging knee raise
    10 (5+5) KB gorilla row (2xKB)
    5 push up
    10 (5+5) KB lateral flexion

    B. EMOM8
    Work 30-40 sec, rest 20-30 sec
    1) DB bench press
    2) Bike
    3) Medball thruster
    4) Burpee to plate

    C. EMOM8
    Deadlift
    (2 rounds)
    1) 7 reps
    2) 6 reps
    3) 5 reps
    4) 4 reps

    Optional: add weights as reps descend.

    D. TEAM WOD
    As many calories as possible on rowers.
    Twist: E2MIN (at 2:00, 4:00 and 6:00) do 10 reps slam ball.

    Score: teams total calories

  • 19.2026 Weightlifting MODERATE HEAVY WEEK 7/14 Workout

    WARM UP 10min and OLY TEHNIQUE DRILL before snatch

    --

    SNATCH PULL to HIP + SNATCH from KNEE + OHS
    2+2+2@barbell, 2-3× 3+2+3@76-81%, sn-%, rest btw sets 1,5-2min

    FRONT SQUAT
    3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

    BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
    2×8-10@85%, bs-%, rest btw sets 2-3min

    video: SNATCH PULL to HIP

    video: SNATCH from KNEE 0:20