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

  • EMOM 10 push jerk + split jerk Workout

    -Skill

    -EMOM10
    Push Jerk+ Split Jerk

  • FUNCTIONAL 5.7.2021 Workout

    Strength:

    3 rounds:
    8-10/ leg Box step down
    8-10/ leg One leg deadlift
    8-10 Tempo squats (2020)
    -rest 1-2 min between rounds

  • 20.3.2020 CF (kevyt) Workout

    Voimatempaus + Snatch Drop

    3 x (2+2)x40%
    Tempaus + Valakyykky 1+1x70%, 5 x (1+1)x75%

    Rive + Raty + työntö
    1+1+1x70%, 5 x (1+1+1)x75%

    Takakyykky 3x5x75%

    3 x 10 Dipit
    3 x 10 reverse hyper

  • Gymnastics Workout

    Lord of the RINGS

    Bemelegítés:
    klasszikus gimnasztika 5-8 feladat
    támasz járások
    core - has és hát hinták spec.gimnasztika

    fő rész: lefüggés, bicska, lengés

    Wod: 5 gyűrű húzás - tolás, 5 abcúg könnyített helyzetben, 10 has hinta 10 háthinta
    for time: 12'

  • Muscle & Power, AV2 Strength

    Hang Squat clean 3 RM

  • 5x3 min Workout

    5x3 min work, 2 min rest between rounds

    3 min max cal bike/row/ski
    2 min rest
    3 min max rep db snatch
    2 min rest
    3 min max rep barbell stepping lunges
    2 min rest
    3 min max rep burpee+5m shuttle run
    2 min rest
    3 min max cal bike/row/ski

    Result is total reps!

  • WOD 22.1 Workout

    3 rounds for time
    5 bar muscle up
    10 squat clean 60/40
    20 box jump

  • HOME WORKOUT 120520 #1 Workout

    Double-Under Pyramid

    Do unbroken sets of double-unders, starting with 5 reps, with three burpees after each set. Increasing the double-unders by 5, up to 50 reps. So 5, 10, 15, and so on, then back down: 45, 40, 35…, with three burpees in between each double-under set. Every time you miss a jump do five push-ups.

  • 5/17/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    WRK(24)
    WRK 7:00 REST 1:00 x3
    8 alternating shoulder press
    24 dumbbell hop overs
    4 renegade rows
    24 alternating sit ups
    8 ring rows/upright row/6 strict pull ups

    Finisher
    50 cross crunch
    1:00 samson per

  • 14.5.2026 Press & Row, Strength Workout

    Alternate B1 / B2

    B1. Seated DB press* – 3 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2
    B2. Single arm DB row– 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

    • Note this is seated on a bench (NOT floor like on a Z-press).