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

  • Day 58.1 Strength

    2-2-2-2-2-2-2-2 Bench Press @ 5RM

    • 90s. Rest between sets

  • Day 53 Strength

    5x1 Back Squat @ 95% of 1RM

    • Same weight in every set

  • STAMINA Workout

    20min EMOM
    1.min 10-15cal ergo
    2.min run 1-2 rounds
    3.min 8-12 bar over burpees
    4.min 10 Power cleans (40/60kg)
    5.min rest

  • HYROX Workout

    Partner workout

    4 sets
    P1: 250/200m row
    P2: 20 unbroken wall ball (9/6 kg) Sc: 15 reps
    -then switch-

    4 sets
    P1: 200m run
    P2: 20 kettlebell deadlift (2x24/16 kg)
    -then switch-

    4 sets
    P1: 15 burpee
    P2: 20 sit-up
    -then switch-

    P1 and P2 switch when both done, then rest 1 minute.
    Rest 2 minutes after the 4th set.

  • 2 rounds for time with a partner Workout

    20 shuttle runs
    50 toes-to-bars
    20 shuttle runs
    30 strict pull-ups
    20 shuttle runs
    – Share the work as desired.
    – 1 shuttle run is 25 ft out and back.

    Scaled WOD
    2 rounds for time with a partner:
    20 shuttle runs
    50 hanging knee raises
    20 shuttle runs
    30 ring rows
    20 shuttle runs
    – Share the work as desired.
    – 1 shuttle run is 25 ft out and back.

  • 23.3.2026 PUSH PRESS Workout

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

  • 23.3.2026 PUSH PRESS Strength

    *you can use the "rebound jerk" method

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

  • 23.3.2026 SNATCH Strength

    2×3@barbell, 3@up to 70-75%, sn-%, rest 2min

  • Core #masu Workout

    Your chosen core movement/workout

  • Viikko 3 - Treeni 3 Workout

    Maastaveto 5x1 90% Liike seis maassa,ei touch n go

    30 kaikkee, joka liikkeen jälkeen myös 30 DU
    30 cal row
    30 t2b
    30 burpee to target t2b tanko
    30 wallball
    30 c2b/pull up

    V-upit ristiin 3 x 6-10 toistoa / puoli välillä on hollow asento

    Eli metconissa 30 toistoa DU joka liikkeen jälkeen.
    Burpeessa ylöshypyssä kädet osuu tankoon.