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

  • Pre WOD Strength

    Chin up chest to bar
    prog 2/4
    5 x every 2 min
    6 reps
    add weight
    (or reps 8)

    Build maximal pulling strength
    Progress by increasing either load or volume
    RPE 7–8: Every set should be challenging but technically clean
    Start from a full active hang
    Pull your chest to the bar with control

  • OHS Strength

    OHS:3x10

  • Back squat 3x5 Strength

    3 kertaa, 95%+ prosenttia Back Squat 5RM:stä.

    Back squat
    5 - 5 - 5

    Lepää 2-3 min.

  • Back squat Strength

    5x2 back squat 90%

  • Bench press 3 RM Strength

    Bench press 3 RM

  • Running Cindy Workout

    30 min AMRAP

    3 rounds of Cindy (5 PU, 10 push ups, 15 air squats)
    Run 400m

  • Kelly Workout

    5 Rounds For Time
    400 meter Run
    30 Box Jumps (24/20 in)
    30 Wall Ball Shots (9/6 kg)

    Stimulus:
    A longer conditioning workout combining running, jumping, and squatting
    The goal is to keep moving consistently without hitting failure
    RPE: 7–8
    Should feel challenging and sustained — not an all-out sprint from the start
    Coach tip:
    Break wall balls early (max 2 sets) to stay ahead of fatigue
    Use the run to recover slightly, not to redline
    Pacing:
    Aim for steady round times (~5–6 min per round)
    Smooth and continuous beats fast + stop

  • Post WOD Workout

    Prog 3/4
    chest to bar/rings
    6 x every 2 min
    5-9
    built up weights or reps

    Stimulus:
    Develop pulling strength and movement efficiency
    Progress through reps or added load
    RPE: 7–8, Challenging, but movement stays consistent
    Coach tip:
    Choose a level you can repeat across all sets
    Keep rhythm — avoid going to failure

  • Back squat Strength

    3x7reps @69-73-77% of 1 rm.
    rest 3 min bwn sets.

  • Pre wod Strength

    Hang power Snatch
    4 x every 2 min
    3 reps up to 75%
    RPE 5