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

  • AMRAP 12min Workout

    16 DB snatch (22.5/15kg)
    12 Burpee
    200m Row

  • Sunnuntai 28.7. Workout

    3 rounds
    2 min work / 1 min
    A) Run 300-450m

    B)Amrap
    7 Sdlhp 45/30kg
    7 T2b

    C) Row

  • AMRAP 15 min Workout

    AMRAP 15 min

    10 DB snatches (5+5)
    10 Push-ups

    Choose a moderate weight for the dumbbell sntaches.

  • "Baby got Bach" Stamina Workout

    4 min AMRAP:
    9 Deadlift
    16 Back Step Lunge

    rest 2 minutes

    4 min AMRAP:
    12 Deadlifts
    14 Goblet Squats

    rest 2 minutes

    4 min AMRAP
    15 Deadlifts
    16 Front Step Lunge BW

    DL 1:
    W: 12/8 kg
    Y: 42,5/30 kg
    O: 70/52,5 kg
    B: 102,5/70 kg

    Goblet (based on squat endurance):
    W: 12/8 kg
    Y: 16/12 kg
    O: 24/16 kg
    B: 32/24 kg

    DL 2:
    W: 12/8 kg
    Y: 30/20 kg
    O: 40/25 kg
    B: 45/30 kg

    Lower back, Legs and Glutes! This is a pretty gnarly stamina day for the lower body, so play it smart. We start with deadlift strength, and move into a 16 min total workout comprised of 4 minutes of work separated by 2 min rests for 3 sets … Do NOT go out blazing on this. You’ve got to manage fatigue, and there shouldn’t be any failure. Each set drops the weight and movement difficulty down, and increases reps, and will allow for a further dive into the muscles. It’s that element that really get the DOMS going, so pay attention and maintain absolute consistency, pushing it only as you are comfortable and safe. If you’re feeling good, feel free to push the pace and maximize the rests. This workout is Pp(e) - stamina density - and has one of the highest DOMS (soreness) potential of the systems.

  • Strictomania Workout

    1 to 10
    Strict Chin-up
    Strict Dips
    Strict T2B

    Try to keep set unbroken.
    Leaving set short gives you as many burpees as penalty that you are short for unbroken set.

  • Tiimi puserrus Workout

    In teams of 2
    partners alternate rounds

    to complete 5 rounds each of:

    10 Push Ups
    20 Dumbbell Push Press
    30 Mountain Climbers (each step counts as one rep)

  • For time Workout

    Run: ~1000m
    Row: 1000/750m
    Run: ~1000m

  • EMOM's Workout

    EMOM x10:
    1.) Row
    2.) T2B

    Rest 2min...

    EMOM x10:
    1.) Air bike
    2.) Rope climb

    Rest 2min...

    EMOM x10'
    1.) DU's
    2.) HSPU

    • You choose reps.
    • Work on ~30-45s.
    • Go sustainable pace.

  • BBC Weightlifting - Snatch Workout

    Barbell cycling

    Build up to a heavy set of
    3 Power snatch + 3 OHS + 3 Squat snatch

    • Unbroken
    • Touch and go

  • BBC Weightlifting - Squats, vk 30 (1/2) Workout

    Back squats
    5x60%
    3x70%
    2x80%
    2x90%
    1x95%

    Front squats
    5x65%
    4x75%
    4x80%
    4x85%

    OR

    Back squats
    4x6x72%

    Front squats
    3x6x72%