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

  • Prison Gym Workout

    10 min
    5 pullups
    10 pushups
    15 squats

    30-20-10
    1pd kb swings
    situps

  • 5k row Workout

    5-4-3-2-1 pullups

    5k row
    23:48

  • 31.03.2025 Workout

    Squat Clean

    A) WU 3-4x For Quality:

    • 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
    • 3 DB Squat Jump

    B) Primer

    1) E2MOM X6:

    • 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

    2) E2MOM X6

    • Squat Clean + Hang Squat Clean *From moderate to heavyish

    3) EMOM Until days heavy technical

    Clean Pull

    • 3x3 @110-120% *rest 2-3min between

    Metcon Lifting

    6x 2min on/2min off:
    Alternating A&B

    A) 18 Cal Echo Bike +
    AMRAP: C&J @60kg

    B) 20 Cal Row +
    AMRAP: Burpee Over Bar

    Accessories

    A) EMOM 12:

    1) 45s KB Fr Hold (Heavyish)
    2) 10-15 Heavy KB Swing
    3) 30/30s KB Suitcase Hold
    4) Rest

  • Ei wodeja Workout

    Open tunnit 8-14.30

  • Push-ups & DL Workout

    For time
    200 push-ups

    Every break, preform 3 Deadlifts.

    BB @ 100% of your body weight

  • Main site Monday 240408 Workout

    For time

    • 400-meter run
    • Max knees-to-elbows
    • Rest 2 minutes between sets.

  • CardioHyrox Workout

    Yht. 4-5km Cardio.

    4min Cardio
    30BP
    30Lunges
    30AirSquats
    =4-5km CARDIO ✅

  • Conditioning Workout

    28' EMOM
    1: 10 plate GTOH @20/10kg
    2: 8-10cal airbike
    3: 8/8 plate HALO

  • Saturday Grind Workout

    4x6' AMRAP, 1' rest w. partner

    alternating between

    A: 90 DU
    30 cal row
    20 pull up
    10 syncro dbl DB thruster @20/12.5kg

    B: 20 box jump
    10 syncro push up
    20 syncro KB USA swing @24/16kg
    10/10 renegade row

  • Main site Tuesday 241119 Workout

    For time
    - 400-meter run

    • 5 rounds of

    • 400-meter run

    ♀ 24-inch box
    ♂ 30-inch box