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

  • Weight Lifting Strength

    CNJ 5x1
    Clean pull 5x2
    Back squat 5x4

  • Torstai 26.8. Workout

    Torstai 26.8.
    Hspu 5x3-5 v3
    rest 2min

    4 rounds For quality

    6+6 Single arm swing

    4+4 Turkish sit up

    5 Ring row (feet elevated)

  • Conditioning Workout

    Conditioning:
    4 Rounds of 60s on/30s off:

    1a) Double Unders
    1b) US Kettlebell Swings (24,16 kg)
    1c) KB Sumo Deadlift High Pull (24,16 kg)
    1d) Side Plank – 30s/30s
    1e) Burpees

  • 15.5.2026 3 RFT, Strength Workout

    3 Rounds for time

    500m Row
    21 Box jump overs, 24/20″ (step down)
    12 Thrusters @ 70/47.5kg (155/105lbs)
    9 Bar muscle-ups

    Time cap. 22:00

    SESSION NOTES
    Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

    Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the thrusters. Aim to keep these to 1-3 sets based on your capacity.

    It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired.

    It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

    Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

    Debrief.
    – How was your pacing in each movement?
    – How did your row pace progress as the workouts went on?
    – How were your transition times? Could you get straight to work each time?
    – How would you change your approach and finish faster knowing what you know now?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options.
    Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
    Box jump overs → Lower box → Step overs
    Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
    Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

  • Kotitreeni Pe 28.5.2021 Workout

    WU
    3rds
    8m bear walk
    8m crab walk
    8x push up
    10-20 HS hold
    3+3 KB/DB hang clean

  • Kotitreeni WOD Workout

    3rds
    3-10x HSPU/pike push up
    10x DB/KB hang clean
    30xDU/SU/jump over line

    rest 1min.

    3rds
    3-10x HSPU/pike push up
    10x DB/KB push press
    30xDU/SU/jump over line

  • Kotitreeni La 29.5.2021 Workout

    WU
    7min.
    10x air squat
    10x lunge
    10x jumping jack
    10x scapula push up
    10x mountain climber
    10x burpee

  • Kotitreeni WOD Workout

    for time
    100x air squat
    80x jumping jack
    60x sit up
    40x push up
    60x burpee
    80x mountain climber
    100x lunge

    scaled: do half of the reps

  • Warm up Workout

  • Warm up Workout