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

  • 14 min Emom WB + T2B Workout

    1. WB
    2. T2B

    Progressio 4/13

  • Front squat 4 x 6 Strength

    progressio 2/2

  • Back squat 4 x 6 Strength

    progressio 2/2

  • Power clean + Squat Clean Strength

    

5 x 1+1 @65+% - build up as heavy as from allows
    

Go every 75s.

  • Conditioning Workout

    6 total sets alternating between A and B

    A) AMRAP 4 min.
    500/400m row/ski or 1000/800m bike erg
    In the remaining time AMRAP of:
    6 target burpee
    9 toes to bar
    12 air squat

    -rest 2 min. between-

    B) AMRAP 4 min.
    500/400m row/ski or 1000/800m bike erg
    In the remaining time AMRAP of:
    12 alternating DB snatch@22,5/15 kg
    9 box jump@60/50cm
    6 kipping HSPU / HR push up

  • 31.03.2025 (AM) Workout

    Squat Clean

    A) WU 3-4x For Quality:

    • 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
    • 3 DB Squat Jump

    B) Primer

    1) E2MOM X6:

    • 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

    2) E2MOM X6

    • Squat Clean + Hang Squat Clean *From moderate to heavyish

    3) EMOM Until days heavy technical

    Clean Pull

    • 3x3 @110-120% *rest 2-3min between

    Metcon Lifting

    6x 2min on/2min off:
    Alternating A&B

    A) 18 Cal Echo Bike +
    AMRAP: C&J @42.5kg

    B) 20 Cal Row +
    AMRAP: Burpee Over Bar

    Accessories

    A) EMOM 12:

    1) 45s KB Fr Hold (Heavyish)
    2) 10-15 Heavy KB Swing
    3) 30/30s KB Suitcase Hold
    4) Rest

  • 29.03.2025 Workout

    Squat/Press

    Wave #1

    Back Squat: 6-4-2
    -Rest 90s-
    Strict Press: 15-12-10
    -Rest 90s-

    Prosentit:
    BS: 70,75 & 80%
    Press: By the feel (1-2 RIR)

    Wave #2

    BS: 5-3-1
    -90s rest-
    Press: 12-10-8
    -90s rest-

    BS: 75,80 & 85%

    Wave #3

    BS: 4-2-1
    -90s rest-
    Press: 10-8-6
    -90s rest-

    BS: 80,85 & 90%

    Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

    Rest as needed between waves.

    ENGINE

    For Time:

    • 1500m Row
    • 90m KB Farmers Carry (2x32kg)
    • 150 DU
    • 90m SB Carry (50kg)
    • 3000m C2 Bike

    -Rest 5min-
    Into,

    2 Rounds of:

    • 750m Row
    • 45m KB Farmers Carry
    • 75 DU
    • 45m SB Carry
    • 1500m C2 Bike

    Optional

    A) Core Tabata
    8x 20s on/10s off:

    1) Flutter Kicks
    2) Heel Touches
    3) V-Up
    4) Hollow Hold

  • 10 x 2 min on / 1 min off Workout

    10 x 2 min on / 1 min off:
    A: 20/17 cal row + amrap burpee over rower
    B: 20/17 cal ski + amrap wb
    Alternate between A and B, 5 sets of A and 5 sets of B

  • HYROX Workout

    P’F”T Test

    For Time:

    The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

    The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

    15 – 25 minutes – HYROX PRO
    25 – 35 minutes – HYROX Single
    30 – 45 minutes – HYROX Doubles

  • 10 min Emom Workout

    Burbee box jump over ( add 1 rep every other week
    Progressio 4/13