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

  • Regionals Event 7 Workout

    Four rounds for time:

  • STRENGTH: Bench Press 3x6 Strength

    3x6 Bench Press

  • EMOM 40 min Workout

    1) 50s. easy row
    2) 5-12 hspu
    3) 12-16 RKBD
    4) rest
    5) 50s. easy row
    6) 5-12 toes to bar
    7) 4-8 alt. DB hang power clean
    8) rest

    -Build sustainable conditioning with mixed movements
    -Alternate between cyclical work and skill-based control
    RPE 6–7,You should be working steadily, never close to failure
    Coach tip
    Choose reps you can repeat every round
    Finish each minute with time to rest

    MOVEMENT STRATEGY
    Row (50s)
    Easy pace → this is active recovery
    If breathing spikes → slow down immediately

    HSPU (5–12)
    Stay below failure (e.g. 6–8 good reps)
    Scale early if pressing slows

    RKBS (12–16) (Russian KBS)
    Smooth tempo, hinge dominant
    Keep this heavy
    No rushing, no bouncing

    Toes to Bar (5–12)
    Unbroken if possible
    Otherwise small quick break

    Alt. Hang Power Clean (4–8)
    Light–moderate load
    Crisp reps, fast elbows

  • Fatal 40 Workout

    Nice and simple exercise for Time.

    400 meter Run
    40 Wall Balls (20/14 lb)
    400 meter Run
    40 Hang Cleans (95/65 lb)
    400 meter Run
    40 Pull-Ups
    400 meter Run
    40 Deadlifts (95/65 lb)
    400 meter Run
    40 Push-Ups
    400 meter Run
    40 Box Jumps (24/20 in)
    400 meter Run
    40 Kettlebell Swings (1.5/1 pood)
    400 meter Run
    40 Toes-to-Bar
    400 meter Run
    40 Air Squats
    400 meter Run
    40 Hang Snatches (95/65 lb)
    400 meter Run
    40 Double-Unders
    400 meter Run
    40 Sit-Ups
    400 meter Run
    40 Burpees
    400 meter Run

    TL 50min

    Skaalatussa versiossa toistoja 20, juoksu 400m.

  • Push Press Strength

    4x5 Push Press

  • 15x1 Power Clean Strength

    15x1 Power Clean
    Go every 30sec, start at about 65% and add weights

  • Deadlift Strength

    deadlift
    8-8-6-6

    • leave 2 reps in the tank
    • rest 3-4 min btw sets

  • 14.4.2026 Tempo Thrusters Strength

    Tempo Thrusters

    Working 20 minutes Sets Of 3. Every Rep. 1-2 sec Hold Overhead position.

  • 1 RM Front squat Strength

    In 12 minutes:
    Establish your 1RM Front Squat with good form.

    Rest 1 minute, then:

    With your 1RM FS weight, AMRAP of Back Squats.

    Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position

  • Tempaus EMOM Strength

    10 min EMOM

    Increase the weight each round, while keeping the technique as good as you can!