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

  • Run & gymnastics Workout

    For time:
    400-m run
    30 toes-to-bars
    400-m run
    10 wall walks
    400-m run
    30 toes-to-bars
    400-m run
    __
    option 2
    For time:
    400-m run
    30 knees-to-chests
    400-m run
    5 wall walks
    400-m run
    30 knees-to-chests
    400-m run
    __
    option 3
    200-m run
    20 hanging knee raises
    200-m run
    5 inchworm + push-ups
    200-m run
    20 hanging knee raises
    200-m run

    Goal & Intensity:
    - This bodyweight workout will challenge your core stamina in different ways.
    - Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce the to 5 or 7 reps as needed. If you can’t fully climb the wall without losing a straight arm, scale the range of motion as well.
    - Following the workout, we will perform some skill work, focusing on strengthening the posterior chain. Afterward, stick around to spend time stretching before leaving the gym.
    - 12:00-18:00.
    - Moderate time domain pyramid-style workout.
    - Run efforts in 2:15 or less. 3+ wall walks per minute. Toes-to-bars in 3:00 or less.

  • Hang snatch complex Strength

    6 kertaa, 75-80% snatch maks.

    1 high hang power snatch + 1 hang power snatch + 1 squat snatch

    Lepää 2-3 min.

  • KB fun Workout

    3 kierrosta

    30+30m single arm front rack KB carry
    30+30m single arm KB farmer carry
    30s hollow hold

    KB 32/24

  • Jos vähän enemmän seuraavalla Workout

    4 kertaa, 4 min työtä / 2 min lepoa:

    50 DU´s
    5 bMU/4 C2B & 4push-ups/3 pull-ups & 3push-ups
    10 power snatches
    15 T2B.

    RX´d: 40/30. Pyri joka kierroksella tekemään vähän enemmän toistoja.

    Flow: Tee niin monta kierrosta kuin ehdit 4 min aikana. Aloita uusi setti aina alusta.

  • POWER CLEAN Strength

    EMOM x 12

    4x3 power clean
    4x2 power clean
    4x1 power clean

  • 11.6.2025 Back Squat Strength

    Build in 17 minutes Heavy Set 10.
    +
    Back Off Sets 2 x 8 @ 70-80% OTD. Go Every 2:30

  • Raaka rinnaleveto 5,3,2,1,1 Strength

    Raaka rinnaleveto 5,3,2,1,1

    nousevat painot,

  • Back squat Strength

    3x7reps @75-79-83% of 1 rm.
    rest 3-4min bwn sets.

  • Row 3K for time Workout

    Row 3K for time

  • Solar Circuit Workout

    EMOM 25 min

    1) row
    2) box step ups
    3) DB row
    4) sit ups
    5) rest
    Choose reps per need
    RPE 6 - recovery wod

    Goal & Intensity:
    Recover from previous training, get the blood flowing, and move gently with purpose.
    Progress: Choose rep numbers based on how you're feeling today and how much recovery you need.
    Tip: Keep moving, but don't push the pace – this should feel good.
    RPE: 6/10 – recovery WOD