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

  • For time Workout

    3 rounds
    15 push press 43/61kg
    15 KBS 16/24kg
    15 burpee over bar

    Goal & Intensity
    -The main workout targets shoulder endurance and overall pressing capacity through three demanding upper-body movements.
    -Today's work out is fast-paced, shoulder-burning “grinder” that keeps your heart rate and output high throughout.
    -Keep your grip and lats engaged even on the way down — it builds strength faster and keeps your elbows healthy.
    RPE: 8 → both the strength and conditioning parts should feel heavy but manageable; steady output without collapse.
    Why: This session develops upper-body strength and stamina, teaching you to maintain power and form even under fatigue — key for efficient pressing and pulling performance.

  • Bent over barbell row 5x6 Strength

    five sets of six reps

  • Barbell cycling Strength

    10 x every 2 min
    4 power clean & Push jerk

    if you have a c&j result for 1 RM use about 65%
    same weight trough out the workout

    Goal & Intensity:

    -Improve rhythm and barbell control under moderate load. Use about 65% of your 1RM clean & jerk.
    -Smooth and steady barbell cycling, RPE 7. Maintain good mechanics every rep.
    -Use your breathing to support rhythm.
    Accessories
    -Strengthen core and posterior chain to support heavy lifting. Short rests keep the intensity up.
    -Core burn and strong posterior chain activation, RPE 6.
    -Move with control rather than rushing.
    Area of training and benefit: Barbell cycling builds efficiency and endurance with the bar, which transfers directly to faster, cleaner WOD performance. Accessories reinforce core and back strength, creating safer and stronger lifts over time.

  • Iisipiisi Workout

    Mene alas ja ylös, viimeinen liike tehdään vain kerran.

    500m run, kevyt vauhti
    20 power snatch 30/20
    30 push-ups

  • OPEN 14.3 Workout

    OPEN 14.3, 8 AMRAP:

    10 DL, 15 box jumps, 15 DL, 15 box jumps, 20 DL, 15 box jumps, 25 DL, 15 box jumps, 30 DL, 15 box jumps, 35 DL, 15 box jumps

    RX´d: 100/70.

    Boksille saa joko hypätä tai askeltaa ja boksilta saa hypätä tai askeltaa alas, kunhan molemmat jalat päätyvät boksille hallitusti.

  • Bulgarialainen jakokyykky 4 x 8+8, nouseva paino Strength

    Bulgarialainen jakokyykky 4 x 8+8, nouseva paino

    2 min tauot

  • Helen in a boat Workout

    3 rounds
    500m row
    21*KBS 24kg/16kg
    12*Pullups

  • DU practice Workout

    Practice double-unders for ten minutes

  • Back Squat + Box Jump prog 2.2 Strength

    Pause Back Squat + box jump

    5 x every 4 min
    3 + 3
    weight: 75% + add 1-3kg to 11.4.
    height: 80% of max hight (30.4)

    Goal & Intensity:
    Improve squat depth, leg strength, and explosiveness.
    RPE: 7/10 – controlled but challenging.

    Execution:
    5 rounds, every 4 minutes:
    3 pause back squats with a 3-second pause (3 reps) + 3 box jumps
    75% of back squat + 80% of max jump height (from April 30)

    Progress:
    Add 1–3 kg compared to the last time (April 11).

    Tip: Focus on squat depth and movement quality.
    It's okay to use the same or even lighter weight than on April 11.

  • Nothing But Press (and pull) prog 4 Strength

    Shoulder Press
    For load
    5-4-3-2-1
    go every 3 min
    - add 1-3kg to last time 29.3.

    Goal & Intensity:
    - Build upper body strength and control.
    - Execution: Perform shoulder press at 5-4-3-2-1 reps, adding 1-3 kg to your last session on 29.3.
    - Progress: Focus on a clean movement pattern and controlled lift.
    - Tip: Keep your core engaged and avoid arching your lower back.
    RPE: 8-9