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

  • Deload Recovery Intervals Workout

    Working for 30 mins

    90 sec Easy 50-60% Row
    90 sec mobility or skill

  • amrap 7: Workout

    amrap 7:
    7 ttb
    7 kbs 24/16
    7 push up
    7 du's

  • Sled drag 8x50m Workout

    Sled drag 8x50m (forwards). Heavy weight. Work:rest 1:2.

  • tempo front squat 5x5 Strength

    front squat
    tempo 5050
    5x5

  • 10 min AMRAP Workout

    10 min AMRAP:

  • Day 20 Workout

    Rest & Recover

  • Weighted pull up Strength

    Weighted pull up
    - find 1RM of the day

  • Pause front squats Strength

    week 3/6

    Go every 3min

    Built up - in every set last 2 reps 3s. pause

    5 reps 65%

    5 reps 67-70%

    5 reps 73-77%

    Go every 4 min

    4 x 3 reps

    up to 75-78 % of 1 Rm

    Build strength and confidence in the bottom position
    Improve posture and stability under load
    RPE 6–8, Controlled effort with increasing challenge throughout the session
    Build gradually through the percentage work
    Focus on consistent movement quality rather than load
    Coach tip
    Stay tight during every pause
    Keep your elbows high and chest up throughout the lift

  • Day 23.1 Strength

    • 3x3 Weighted Pull Ups @ 85% of 3RM
    • 1x Max reps @ 85% of 3RM

    Write the max reps of the last set to comments.

  • Day 23.2 Strength

    • 3x3 Bench Press @ 90% of 3RM
    • 1x Max reps @ 90% of 3RM

    Write the number of max reps of the last set to comments.