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

  • Tabata burpees Workout

    8 rounds:
    * 20 s burpees
    * 10 s rest

    Post the number of reps in the worst round

  • Isabel Workout

    For time
    30 Snatch
    Option 1 61/43 kg
    Option 2 57.5/40
    Option 3 55/37.5

    Goal: Improve speed, power and barbell cycling with a moderate load.
    Execution: Perform 30 snatches as fast as possible. Any style is allowed (power, full, or split snatch).
    Progress: Choose a weight that allows multiple reps in a row. Aim for <5 minutes if you're experienced; 6–7 minutes is a solid goal for beginners.
    Tip: Tested strategies: 30 fast singles or sets like 8+7+6+5+4. Want to go sub-4? Try 20 unbroken + 10 quick singles.
    RPE: 9-10 – like spring fever and fireworks in your lungs.
    When done with RX weight:
    – Beginner: 6-7 minutes
    – Intermediate: 4-6 minutes
    – Advanced: 3-4 minutes
    – Elite: <2 minutes

  • ASS ATTACK vol.3 Workout

    5 Rounds for time:
    10 Jumping Lunges
    10 Goblet Squats (KB)
    10 Box Step Up

  • 29.8.2023 Back Squat Strength

    Back Squat

    3-3-3-3-3, use same weight across

    Go Every 3:00

  • Front squat 3RM Strength

    Find your 3 RM in 15 min

  • Front rack lunges Strength

  • Tanssi Workout

    Street dance

  • 6.1.2025 Bench Press Strength

    Narrow Grip Bench Press

    8-8-8-5-5-5

    Go Every 2:30

  • 3 kierrosta käsille Workout

    3 kierrosta

    10 kallon murskaaja
    10 Tate punnerrus
    1min lepo

    Valitse kevyehköt käsipainot ja nauti poltteesta

  • 29.10.2024 Bike Max Calories Workout

    In 1 Minute Bike Erg Max Calories