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

  • 1000 cal workout Workout

    4 machines
    10-20-30-40-50-40-30-20-10 cal

  • Farmers carry Strength

    Farmers carry 4x25m

  • 30.6.2026 AMRAP 7 ( BasicWod ) Workout

    AMRAP 7

    14 KBS 24/16kg
    25 Sit-Ups

  • Hatch week 2 day 1 Strength

    Hatch week 2 day 1: front squat

  • Conditioning 2 Workout

    18 min EMOM
    7 Snatch Muscles
    7 Shoulder Press
    5 T2B/ Kipping Pull Ups

  • Conditioning 1 Workout

    10 min AMRAP

    2 DB Cleans
    2 Burpee BJO
    4 DB Cleans
    4 Burpee BJO
    …….

  • 25.6.2026 Power Snatch, Strength Strength

    Power snatch (TnG)

    5 x 5 @ 85-93% of 5RM from 2-weeks ago, go every 2:00

    – Do your first set @ or around 85% of your 5RM from 2-weeks ago, then build up within the percentage range over the remaining sets
    – Only increase in weight if you can keep the quality high (eg. no starfishing or getting sloppy)

  • 30.6.2026 Midline Strength Workout

    Midline strength complex – 2 to 4 rounds

    0:10 Hollow hold
    Full roll (to the left) to hollow hold
    0:05 Hollow hold
    10 V-up snaps
    0:05 Hollow hold
    Full roll (to the right) to hollow hold
    0:10 Hollow hold

    (No rest between each exercise)

    – Rest 0:30-1:00 between rounds –

  • 30.6.2026 CTB Strength Workout

    Chest-to-bar strength complex – 2 to 4 rounds of

    1 Negative pull-up (8-second descend)
    2 Russian leg lifts (or strict toes-to-bar)
    3 Ice-cream makers (straight or tuck)
    4 Strict pull-ups
    0:05 Hold at the top of the last pull-up

    (No rest b/t exercises)
    – Rest 1:00-1:30 between rounds –

    Options (Russian leg lifts). Substitute for strict toes-to-bars (trying to get your feet as high as you can and as close as you can to the bar).

    Options (ice-cream makers). Bent leg ice-cream maker If still challenging then substitute all together for more strict pull-ups.

  • 30.6.2026 HSW Circuit Workout

    Handstand Strength Circuit – 3 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    0:20-0:30 Wall-facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)
    – Rest 1:00-1:30 between rounds –

    Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
    Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand