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 & Pace Workout

    5 rounds, each for time:
    500-m row
    20 axl bar deadlift
    Go every 5 min

    Fat bar loaded with
    2x 20 kg
    2 x 15 kg
    __
    Option 2
    5 rounds, each for time:
    500-m row
    20 axl bar deadlift

    Fat bar loaded with
    2x 15 kg
    2 x 10 kg
    __
    Option 3
    5 rounds, each for time:
    350-m row
    20 axl bar deadlift

    Fat bar loaded with
    2x 15 kg
    2 x 10 kg

    Goal & Intensity:
    - Finish each round in under 3:00.
    - Aim for your best score in round 2 or 3 – then hang on!
    - A short, high-effort effort that tests your capacity and control.
    - Use a scaled version for recovery if needed.
    - Row strong but don’t burn out – save enough for crisp push-ups. Log your times to track consistency.
    - RPE: 7–8 (or lower for recovery)
    - Score is slowest time

  • Triple 7 Workout

    7 Rounds of
    7 Deadlifts 100/70kg
    7 Bar Facing Burpees
    7 Pullups

  • 29.4.2025 Row Intervals Workout

    Row

    6 x 200/175m

    Go Every 3:30

    Score : Fastest time

  • Metcon Workout

    For Time:
    24 - 18 - 12 - 18 - 24
    Deadlifts
    12 - 9 - 6 - 9 - 12
    Push Jerks
    @52,5/35kg

  • "Barbara Ann" Workout

    5 kierrosta, aika jokaiselta kierrokselta:

    • 20 käsilläseisontapunnerrus
    • 30 maastaveto (N 42,5kg / M 60kg)
    • 40 istumaannousu
    • 50 tuplanaruhyppy

    Tasan 3min lepo kierrosten välissä.
    Merkkaa tulokseen kokonaisaika ja kommenttiin jokaisen kierroksen aika.

    Skaalaus

    Vähennä toistoja ja painoja siten, että pystyt suorittamaan jokaisen kierroksen nopeasti lähes unbroken. Jokaisen kierroksen tulisi olla sprintti, ja tavoite olisi, että lepoa tulisi ainoastaan kierrosten välissä 3 minuutin tauon aikana. Vähennä mieluummin kierroksia vauhdin pitämiseksi sen sijaan, että maleksit 5 kierrosta

    SKAALAUSVAIHTOEHTOJA / -ESIMERKKEJÄ:

    Keskitason vaihtoehto:

    4 kierrosta, aika jokaiselta kierrokselta:

    • 10 käsilläseisontapunnerrus
    • 20 maastaveto (N 42,5kg / M 60kg)
    • 30 istumaannousu
    • 40 tuplanaruhyppy

    Aloittelijan vaihtoehto

    3 kierrosta, aika jokaiselta kierrokselta:

    • 20 etunojapunnerrus (skaalaus tarvittaessa)
    • 20 maastaveto (N 25kg / M 35kg)
    • 20 istumaannousu
    • 50 naruhyppy (single-under)

  • 10 to 1 Workout

    10-9-8-7-6-5-4-3-2-1 reps of
    Box Jumps
    C2B Pullups

  • Jump Around & Muscle Up Workout

    EMOM 16 min

    1) 1-5 muscle ups (ring/bar)
    2) 8-12 box jumps
    3) 8-12 Push ups
    4) rest

    Goal & Intensity:

    • Focus on Muscle-Up practice in the first minute.
    • Rotate through movements, resting every fourth minute.
    • scoose reps and scaling as needed to maintain good form.
    • Similar but shorter workout than yesterday, so you can easly push on the movements that are easier for you.
    • Everyone starts at muscle ups Desired RPE/Effort: 8 (80% effort)

  • 6.1.2025 AMRAP 15 Workout

    As many reps as possible in 15 minutes of :

    20 Pull-Ups
    20 Weighted Box Steps-Ups 2x22,5/2x15kg
    5 Wallwalks
    10 Dual DB Thrusters 22,5/15kg

  • 3x20 Russian twist Strength

    3x20 Russian twist

  • Sumomave 6 RM Strength

    Find your 6 RM of sume deadlift!

    Remember only reps with good form are counted. Round back deadlifts are no reps (AHAFA).