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

  • "Double Trouble" Workout

    21-15-9 Calories for Time
    Assault Air Bike
    Row

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    3-10 strict pull up
    10 bench press

    1-3 RIR

  • 15.4.2025 Intevals Workout

    alt A1/A2

    A1. For time
    20/15 (cal) Air bike
    20 Wall balls @ 9/6kg
    20m DB walking lunges @ 2 x 22.5/15kg

    A2. For time
    20/15 (cal) SkiErg
    10-20 Chest-to-bar pull-ups*
    20m Burpee broad jumps

    – 1:30 Air bike @ easy for recovery between intervals –
    — 4:00 Air bike @ easy for recovery between sets —

    Flow. Set #1: A1 – A2 – A1, longer recovery, Set #2: A2 – A1 – A2

    • This is intended as a single unbroken set, if you get at least 10 (and up to 20) reps, move straight to burpee broad jumps. If you get less than 10, take a short rest and do another set until you get over the 10 reps.

    Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
    The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
    Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
    Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.

  • 15.4.2025 Press & Row Workout

    Alternate B1/B2

    B1. Strict press, rest 1:00 before B2
    Build to heavy 3 (H3) @ 2 RIR (84-90%)
    +
    4-6 @ 90% H3
    +
    AMAP-1 @ 85%H3

    B2. Single arm DB row, rest 2:00 before B1
    2 x 8-12/side @ 2 RIR
    1 x AMAP @ same weight

  • "Sting" Workout

    For Time
    50-40-30-20-10 reps of:
    Calorie Row
    Burpees
    Alternating Lunges

    Time Cap: 45 minutes

  • 15.4.2025 BasicWod Workout

    For time :

    Bike 20k

    TC 50

  • Conditioning Workout

    Partner wod (YGIG)

    Amrap 10’

    1600 m bike then in Remaining time:
    20 double DB front squat @ 2*22,5 /15 kg
    20 double DB push up

    Rest 2’
    Amrap 10’
    1600 m bike / 45 cal echo bike then in remaining time:
    20 box jump @60/50 cm
    20 pull up

    Rest 2’

    Amrap 10’
    1600 m bike then remaining time:
    20 T2B
    20 single DB snatch @1x22,5/15 kg

  • 14.4.2025 Back Squat Strength

    Back squat

    4 x 4 @ 77-82%, rest 3:00 b/t sets

  • 3-position Snatch Strength

    5 sets:
    3-position Snatch (Ground, Above the Knee, Mid-Thigh) @60-75% 1RM Snatch
    - Rest 2min btw sets

  • Open gym challenge Workout

    For time:
    Ski 5 000 meters.