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

  • FDT2015-15.1 Workout

    For Time / Time Caps. 7'
    ► 50 Double Unders
    ► 40 Toes to bar
    ► 30 Snatch
    ► 20 Overhead Squat

  • M-U Skillz Workout

    Muscle up progressions

  • Clean and Jerk Workout

    CLEAN AND JERK

    1-1-1-1-1

    Begin at about 75% and work up to a heavy single (not a 1RM) for the day. No press-outs. The goal is zero misses, but if you have a missed lift (either straight up or technical), take 5-10% off the bar for your next rep.

    Post loads to comments.
    Exposure 8 of 8

    TABATA MASH-UP

    8 Alternating Tabata Rounds Each of:
    Russian Kettlebell Swings
    Air Squats
    AbMat Sit Ups

    Perform 20 seconds of Russian Kettlebell Swings and 10 seconds of rest, followed by 20 seconds of Air Squats and 10 seconds of rest, then 20 seconds of AbMat Sit-Ups and 10 seconds of rest… repeat for a total of 8 rounds. Score combined total number of reps for all 3 movements.

    Post work to comments.

  • Snatch pull 5x3 Strength

    Otsikon mukaan.

  • 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%

  • Hyvää Joulua! Workout

    Kaikki joulutontut syömässä joulukinkkua, sali kiinni.

  • Endurance Workout

    • Interval:
    4000 m of:
    Assault Bike @ max effort
    (registra il pace in Watts medi e il tempo sui 1000 m)
    5:00 rest
    3 Interval of:
    Assault Bike 2000 m @ 4000 m pace (usa il pace dei 4000 m)
    1:1 rest

  • EMOM 14 Workout

    EMOM for 14:
    Even: 8 Overhead Squats 135/95#
    Odd: 12 Box Jump overs 24/20″

  • Five for the road Workout

    5 rounds, start and finish wod with 400m run
    30-25-20-15-10x reps
    Pull-ups
    Burpees
    Push-ups
    Sit-ups
    Squats

  • Korkea boxihyppy Strength

    boxihyppy maksimikorkeudelle
    (hypyt tatamikasan päälle)