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

  • 3 sets of heavy bent-over rows Strength

    3 sets of heavy bent-over rows, about 10 reps (8-12). Use barbell, dumbbell, kettlebell.

  • BENCH PRESS Strength

    In 20 min find your

    3 RM for bench press

    Goal & intensity
    -You have 20 minutes to find your best technical 3-rep max on the bench press.
    -Increase the weight gradually and aim for confident, repeatable lifts
    -NO MISSED REPS
    - score is top 3 successfullifts
    RPE: 8–9 on your final sets (heavy but controlled).
    Why this workout: Heavy bench builds pressing strength and teaches patience under load.
    Tip: A good lift looks the same at light and heavy weights—stay tight and press with intent.

  • Heavy day Strength

    FOR LOAD

    7 x every 4 min

    6 Clusters

    Goal & Intensity
    -Build heavy, repeatable strength in a complex lift that challenges both legs and pressing.
    -Heavy clusters performed with control—every rep should look the same from first to last.
    -Start conservative and add load gradually; save your heaviest attempts for the final sets.
    -Clean rack position, strong drive, and stable overhead lockout.

    RPE: 8–9 — heavy, demanding, but technically solid.

  • 800m Sprints Workout

    3x 800m

    @ 85%

    Go hard but submax on the first one, then maintain the same speed the two following sets.

  • 12 min for Quality Workout

    10 Push ups
    10 Hollow rocks
    10 Pistols
    10 Superman rocks

  • 1 RM powerclean Strength

    in 15 min time,

    Find your 1 RM power clean

  • 5 x alkavalla 2 minuutilla 5 raaka tempaus Strength

    5 x alkavalla 2 minuutilla

    5 raaka tempaus, aloita todella maltilla ja hae vain tuntumaa pidempään sarjaan

  • "Morrison" Workout

    50-40-30-20-10
    WallBall 20/14
    Box Jumps 60/50
    KBS 24/16kg

    Scaled 1.
    40-30-20-10-5
    WallBall 20/14
    Box Jumps 60/50
    KBS 16/12kg

    Scaled 2.
    25-20-15-10-5
    WallBall 14/10
    Box step up 60/50
    KBS 12/8kg

  • ANNIE Workout

    50-40-30-20-10

    sit ups
    double unders

  • 30 Min EMOM Workout

    Alternate through.
    1. 1-5 Bar MU
    2. 30-50 DU's
    3. 15-20 Wall Balls
    4. bike 15/10
    5. Rest