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

  • Endurance Workout

    5 rounds:

    Go every 90s. x 6

    1. 250/200m row

    2. 60m farmers carry @2 x 32/24kg

    3. 10-12 x burpee tucked jumps

    4. 20 x bb back rack lunges @20/15kg

    5. 250/200m ski

    6. Rest

  • Snatch Deadlift + Snatch Pull Strength

    3 sets:
    3 Snatch Deadlifts + 3 Snatch Pulls @90-95%
    - Rest as needed btw sets

  • Snatch Complex Strength

    4 sets:
    1 Snatch + 1 Hang Snatch + 1 High Hang Snatch
    Sets 1-2: @70% 1RM Snatch
    Sets 3-4: @72-75%
    - Rest as needed btw sets

  • Basic Workout

  • Overhead Squat Strength

    4 sets:
    2 Pause OHS
    Sets 1-2: @70% 1RM Snatch
    Sets 3-4: @75%
    - Pause 3sec at the bottom
    - Rest 2-3min btw sets

  • Saturday Madness Workout

    Partner workout
    YG,IG

    For time:
    4 rounds of:
    20 Machine calories
    10 Synchronized Burpees
    8 Bar Muscle-ups / 8 strict pull up/ 8 partner assisted
    -- then --
    3 rounds of:
    20 Alternating Dumbbell Devil Press, 22.5/15 kg
    20 Synchronized Air Squats
    -- then --
    2 rounds of:
    40/30 Machine Calories
    30 Dumbbell Goblet Reverse Lunges, 22.5/15 kg
    -- then --
    50/40 Machine Calories
    10 Rope Climbs,

    Timecap: 40 mins

  • 5.12.2025 CLEAN PULL Strength

    2@100%, 2×2@105%, jerk-%, rest btw sets 2min

  • 5.12.2025 BACK SQUAT Strength

    1@up to 80-85%, 2×1@85-90%, bs-%, rest btw sets 2-3min

  • 5.12.2025 AMRAP 40 Workout

    AMRAP 40

    24/18 (cal) BikeErg
    18 Wall balls @ 9/6kg (20/14lbs), 10′ target
    12 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
    18/14 (cal) SkiErg
    12 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
    6 Wall walks

    – Rest 2:00 between rounds –

    Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
    Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the wall walks feeling like you could still keep moving. The 2:00 rest should allow you to recover enough to repeat your effort through the AMRAP.
    Feel. High heart rate with a mix of lower and upper-body fatigue. The fatigue will accumulate across the sessions and you’ll have to focus to keep your pace.
    Adaptation. Develops aerobic capacity and stamina. Trains the body to clear lactate while working and improves the ability to maintain steady pace and movement quality under fatigue.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Did your round times stay consistent, or did you drop off?
    – Did the accumulating fatigue affect your movement quality?
    – How well did you utilize the 2-minute rest to bring your heart rate and breathing down?
    – Name two (2) things that went well and one (1) you’d refine next time.
    Movement options.
    BikeErg/SkiErg → Row or Run for same calories
    Wall Balls → reduce weight to 6/4kg (14/10lbs)
    DB Hang C&J / Step Overs → 17.5/12.5kg (40/25lbs) or 15/10kg (35/20lbs) DBs
    Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)

  • Basic Workout