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

  • Bench, pull-ups & wallballs Workout

    For time:

    21 Bench press
    21 Strict pull-ups
    42 Wallball shots

    15 Bench press
    15 Strict pull-ups
    30 Wallball shots

    9 Bench press
    9 Strict pull-ups
    18 Wallball shots

    M: 70kg barbell & 20lb wallball

    N: 45kg barbell & 14lb wallball

    Timecap: 25 minutes

  • Quality workout Workout

    Metcon (quality)

    EMOM for 32 minutes:
    1. 20/15 Calories row
    2. 10 SHSPU
    3. 20/15 Calories bike
    4. 10 Strict toes to bar

    *Goal is to go unbroken on HSPU and TTB.

  • OHS Strength

    Strength (load)

    OHS 6 sets of 4.

  • Cleans & jerks Workout

    Metcon (reps, each set)

    AMRAP:
    1 minute of squat cleans
    1 minute of push jerks
    2 minutes of squat cleans
    2 minutes of push jerks
    3 minutes of squat cleans
    3 minutes of push jerks
    M: 60 N: 40kg

    Accessory:

    4-5 sets of 20 (10/10) Front rack lunges with KB’s - light to moderate
    4-5 sets of 20 Reverse hypers - light to moderate

  • bench press Strength

    4 x 6

  • EMOM 20 min Workout

    1) Bar MU
    2) Box jumps
    3) pistols
    4) rest
    RPE: 6–7
    Choose reps to reflect the RPE

    Goal & Intensity:
    -Build skill and confidence in the bar muscle-up and keep movement quality high even under fatigue.
    -This workout challenges explosiveness, balance, and overall body control.
    -Steady pace – perform chosen reps each minute with consistent quality.
    -The goal is not to burn out, but to keep movements clean across the full 20 minutes.
    -Pick a rep count you can maintain every round with the same rhythm. Quality before quantity.
    RPE: 6–7 – you’re working, but not pushing to complete exhaustion.
    Why: This workout develops skill and control in advanced movements (bar MU, pistols) while adding explosiveness through box jumps. It fits the training week by focusing on coordination and technique rather than just intensity.

  • Back squat Strength

    6-4-2-4-6
    Back Squat
    E3MOM

  • 11.9.2025 Barbell Cycling Workout

    Power Clean & Push Jerk

    5 x 5 TnG

    Go Every 3:00

  • EASY WOD RATAPIHA Workout

    45 Minutes For Sweat

    Row / bike 1000 Easy Pace
    50 Box Step Ups
    30 Abmat Sit Ups
    Row / bike 750 Faster Pace
    30 Single hand kb swing (alt.)
    50 Kb rus. ab. twists
    Row / bike 500 Easy pace
    50 Single unders /lateral jump over stick
    30 Ring rows

  • Pull up Strength

    4 x E2MOM
    6 tempo strict pull up
    - tempo: 5sec down
    - leave 1-2 reps in the tank