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

  • 2.3.2026 Front Squat Strength

    Front Squat 3 Waves

    6-4-2, building

    Go every 3:00

  • OHS Strength

    4x4 OHS

  • POST WORKOUT METCON Workout

    5 rounds for time:

    20 db deadlift (2x15/22,5kg)
    20m farmers walk
    20 db thrusters
    20 db lunges (at stance)

    TC:15

  • Venyttelyä Workout

    Mobility WoD

  • Push Press Strength

    Push Press 4x3

  • Day 09.1 Strength

    • 4x5 Weighted Pull Ups @ 85% of 5RM
    • 1x Max reps @ 85%

    Write the number of max reps of the last set to the comments.

  • 9.2.2026 Back Squat Strength

    Back Squat

    6 x 3 @ 70 - 75%
    after each set, seated box jumps 4 reps

    Go every 3:00

  • 12.02.2026 Bench Press Strength

    Build 5 RM in 20 minutes

  • Frontsquat Strength

    Frontsquat 3x5

  • 2024 QUARTERFINALS, wod 1 Workout

    4 rounds of

    1 minute of snatches
    1 minute of rowing for calories
    1 minute of dumbbell box step-ups
    1 minute of rest
    Score is total reps

    ♀ 38 kg barbell, 15 kg dumbbells, 20-inch box
    ♂ 61kg barbell, 22.5 kg dumbbells, 20-inch box

    Goal & Intensity
    -Maximize work output in short intervals while staying consistent across all 4 rounds.
    -Each minute is hard work followed by controlled recovery
    -this is about repeatable intensity, not redlining early.
    -Choose a pace you can hold for all rounds; smooth transitions matter as much as speed.
    -Clean movement under fatigue and steady breathing throughout.
    RPE: 8.5–9 — hard, competitive effort.