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

  • Clean pull 4x1 Strength

    Clean pull 4x1

  • Saturday Grind Workout

    28' AMRAP
    Buy in: 100cal airbike
    Then AMRAP

    10 man maker @22.5/15kg
15 syncro V-up
20m burpee <a href='/journal/movements/52'>box jump</a>
15 syncro dbl DB <a href='/journal/movements/54'>hang power clean</a>
10 worm walk out

  • Main site Wednesday 250402 Workout

    10 rounds for time of

  • 05.04.2025 Workout

    Jerks

    A) Going every 90 sec x 5 sets:

    Set 1: 65%
    Set 2: 67.5%
    Set 3: 70%
    Set 4: 72.5%
    Set 5: 75%

    B) Going every 90 sec x 5

    Set 1: 65%
    Set 2: 67.5%
    Set 3: 70%
    Set 4: 72.5%
    Set 5: 75%

    Push Strength

    Bench Press

    • 3x5
    • 1x Max

    1st Set: @60%
    2nd Set @70%
    3rd Set @75%
    4th Set Max Reps @80%

    Metcon
    W/Partner YGIG Full Round or W:R 1:1

    6 Sets:

    3 Sets Of:

    • 75 DU
    • 15m HSW (7.5+7.5m)
    • 20 Cal Row

    Into,

    3 Sets Of:

    • 8 Shuttle Run (7.5+7.5)
    • 16 Cal Echo bike
    • 30m DB Single arm OH walking lunges @45lbs/20kg

  • Main site Saturday 250405 Workout

    For time

    ♀ 53 lb
    ♂ 70 lb

  • Hip thruster 5x5 Strength

    Hip thrusters 5x5

  • 5.4.2025 Unknown Workout

    ...on whiteboard

  • Back squat Strength

    2x3x82
    2x1x86
    Eksentrinen 95kg

  • 09.04.2025 (AM) Workout

    Gymnastics

    A) Practice HSW Ramp // Obstacle Course For 10-15min.

    B) EMOM 12:

    1) 45s Ski (@80% Effort)
    2) HSW Ramp Both Ways or 15m HSW With 2x Pirouettes (7.5+7.5m)
    3) Rest

    C) EMOM 12

    1) 45s Row (@80% Effort)
    2) 5-10 bMU
    3) Rest

    Front Squat

    • 5 Reps @60%

    • 5 Reps @70%

    • Max Reps @80% (1 RIR)

    Accessories

    A) 3x Superset:

    • 10 Romanian DL (DB Or BB)
    • 10/10 DB Bent Over Row *Rest 3min between rounds

    B) 3x Superset:

    • 15-20 Banded GHD Hip ext.
    • 15-20 Banded Hamstring Curls *Rest 3min between rounds

  • 14 min emom Workout

    1. WB
    2. T2B

    Progressio 5/13