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

  • Incline DB Bench Press / Pull-ups 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Incline Dumbell Bench Press 30°
    • Strict Pull-ups
    Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

  • Back Squat 8x4 Strength

    8 sets:
    • 4 Back Squats
    Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • Weighted Dip 3x4, 1x8 Strength

    Weighted Dip 3x4, 1x8

  • 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