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

  • PartnerFilthyFortyX2 Workout

    2 rounds for time:

    40 Box Jumps 60/50cm
    40 Jumping Pull-ups
    40 Kettlebell Swings 16/12kg (US)
    40 Walking Lunge Steps
    40 Knees To Elbows (scaled: kipping leg raise)
    40 Push Presses 20/15kg
    40 Back Extensions
    40 Wall Balls 9/6kg
    40 Burpees
    40 Double Unders (scaled: 100 SU)

    TC 50

  • 3.7.2026 Warmup Workout

    2 Rounds
    5 Scapular push-ups
    5 Scapular pull-ups
    5 Inchworms
    3-5 Back support slide throughs
    3-5 Pike compression slides
    +
    2 Rounds
    6-8/side DB external rotations
    4 Pull to standing from the floor
    8-12 Wall balls
    +
    Once through
    8/6 (cal) SkiErg
    8 Wall balls @ workout weight/height
    8/6 (cal) SkiErg
    6 Wall balls @ workout weight/height
    8/6 (cal) SkiErg
    4 Wall balls @ workout weight/height
    1 Legless rope climb

  • 2.7.2026 Clean & Jerk, Strength Workout

    Power clean + split jerk

    6 x 2+2 @ 65-70%, go every 1:30

  • 1.7.2026 Base...( Strength ) Workout

    2 Rounds @ base*

    10:00 BikeErg
    10:00 Row
    10:00 SkiErg

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

  • 29.6.2026 back Squat ( Strength ) Strength

    Back squat – Build to a 2RM

    – Build to a 2 rep max back squat
    – A true 2RM attempt means you risk failing the second rep (ideally you don’t)
    – Examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a 2RM goal in mind and work backwards from there.

    Example 1 (bigger jumps). (all % based on previous 1RM)
    1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 80-85%, 1-3 x 1 @ 85-93%, 1-3 attempts at a 2RM @ 90+%

    Example 2 (smaller jumps). (all % based on previous 1RM)
    1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 3-4 @ 75-80%, 1-2 x 2 @ 80-85%, 1-3 x 1 @ 85-93%, 1-3 attempts at a 2RM @ 90+%

  • HS-steps Workout

    • 5 x 10 HS-steps *try to do unbroken

  • EMOM5 Workout

    -25s HS-hold

  • AMRAP8 w partner Workout

    -30 sync. situps
    -20 sync 1-arm DB push press
    (20/15kg, scaled: 15-20/ 10-12.5kg)
    -10 sync target burpees

  • Toes to bar Workout

    -practice
    —> 4 x max reps
    (Scaled: kipping leg raise)

    Score: total reps

  • Jerk from rack 3x2 Strength

    Jerk from rack 3x2 2s stop at the bottom. 75-85%