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

  • 4 Rounds for Time Workout

    5 MU (Scale to Bar MU or 5 pull ups & 5 ring dips)
    10 STOH 60/40KG
    20 Wall Balls 20/14lb
    30 DU

  • Day 05.1 Strength

    5x2 Tall Clean @ 45-55% of max C&J

    • Focus on speed. No dip, only "shrug" your shoulders and then go under the barbell

  • Deadlift Strength

    5 - 5 - 5 - 5 - 5

    1 rep reserve every set

  • Running Workout

    Pk-treeni

  • Hotshots 19 Workout

    6 rounds for time of:

    Men: 135-lb. clean
    Women: 95-lb. clean

  • Front squat 5x6 Strength

    Front squat 5x6.

  • OHS Strength

    OHS 5-4-3-2-1

  • G- Skills Workout

    Kipping HSPU

    Headstand to kip

    Scaled 1.
    Headstand to wallclimb kick

    Scaled 2.
    Wall Climb

  • HSPU Workout

    Strict

    3 x ME

    Rest 2-3min between sets

  • For load Strength

    Squat volume
    7x every 4 min

    4 front squats, use 16.12. 3 RM to pick weights
    straight in to

    6 back squats, use from 8.12. 3 RM to pick weights

    (28min)
    -front squat + back squat, last set total kilos is score

    Goal & Intensity
    -Build durable lower-body and midline strength by combining front and back squats in the same session.
    -Loads are calculated from previous 3RM tests to ensure heavy but individualized work.
    -Start about Front squat: 4 reps @ about 75 % (3RM:stä) + Back squat: 6 toistoa @ 70 % (3RM:stä)
    -This is 1 out of 3 sessions
    -Each 4-minute window feels demanding for the legs and breathing, while still allowing enough recovery for high-quality reps.
    -This is volume-focused strength work, not max effort lifting.
    RPE: 8, heavy and challenging, yet technically controlled across all sets.
    💡 Coach’s Tip
    Be extra disciplined with your front squat positioning and bracing so your back squats stay strong throughout the session.
    Why this workout: Pairing front and back squats develops complete squat strength and transfers well to Olympic lifts and conditioning workouts. The volume-based structure improves strength endurance and teaches athletes to move well under accumulated fatigue.