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

  • Push press 2 Rm Strength

    Find your 2 RM in 8 min

  • Smash and grab Workout

    Working 3 Minutes on: 2 Off (6 total rounds)
    A.
    30/24 Cal Row
    15 Thrusters 40/30kg
    Max c2b

    B.
    100 Double unders (max 90 secs)
    30 db snatches 22.5/15kg
    Max burpees

  • Handstand walk technique Workout

    Handstand hold
    Hand release
    Walking towards the wall
    Partner
    HSW
    Obstacle?

    Work at a challenging level

  • H8 it or Love it Workout

    AMRAP 18

    8 Burpees
    8 Box Jumps
    8 Hand-Release Pushup
    8 Situps
    8 Jumping Squats
    8 Handstand Pushups
    8 Overhead Walking Lunges W/ plate 20/15kg
    8 Knees to Elbows

  • Deadlift Strength

    deadlift 5 RM

  • Metcon Workout

    10 - 1 Power snatch 40/30 kg
    20 DU between sets

    Timecap 8 min

  • Conditioning Workout

    EMOM 12
    1) 6+6 KB snatches 24/16 kg
    2) 12 Box jumps
    3) Rest

  • For Load Strength

    For Load
    6x every 2 min

    3 hang power clean

    Goal & Intensity
    -The first part develops explosive power and clean technique, especially body alignment and hip speed.
    -The second part builds leg endurance and mental toughness through a long, steady grind.
    -The lifting portion is technical and crisp — every rep should look the same.
    -The conditioning piece is slower-paced but demanding, where steady rhythm and pacing are key.
    -Find your pace early for the step-ups and stick to it — don’t go out too hot.
    RPE: 7–8 → challenging but under control; legs should burn without breaking your form.
    Why: This session blends technical strength work with a long endurance effort — a perfect combo for improving movement efficiency and the ability to keep going under fatigue.

  • 5x3 clean pull Strength

    5 kertaa Clean pull, 100% C&J maks.

    3 - 3 - 3 - 3 - 3

    lepää 1-2 min.

  • FOR FULL ROUNDS Workout

    5 x 3 min on 3 min rest

    5 Burpee
    10 wall balls
    10/15 cal Row
    - continue where you left off
    - score is only full rounds
    (30 min)

    Goal & Intensity
    - To build steady pacing and endurance so you can repeat the same amount of work without your performance breaking down.
    -This is an aerobic grind — not an all-out sprint.
    -Find a sustainable rhythm you can hold for all five intervals (RPE 8).
    -Use the first round as your gauge — if you’re wiped out, you started too fast. The aim is for your last round to look almost identical to your first.
    RPE: Around 8 – hard but controlled effort where you’re breathing heavy, yet ready to move again when the rest ends.
    Why: This workout builds work capacity, heart rate control, and recovery efficiency, helping you stay consistent and composed in longer workouts.