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

  • Conditioning Workout

    AMRAP 10

    250m row each person

    20 Kb USA swing each person @24/16kg

    250m row each person 

    20m/arm Kb overhead carry each person@24/16kg

    3 mins Rest

    AMRAP 10

    8 Burpee over rower each person 

    16 Cal row each person 

    8 KB squat clean each person @24/16kg
    
16 V -up each person

    3 mins Rest

    In 10 mins (Split as You wish) 

    Complete the following :

    240 Double under
/ 360 single under
    120 Bodyweight lunge (total reps)

    60 Push up

    30 cal row

    Remaining time : Max rep rope climb

  • 09.05.2026 (PM) Workout

    Power Clean & Jerk

    E2MOM X5:

    • 3 DnG PC&J @70-75%

    E90SEC X5:

    • 2 DnG PC&J @75-85%

    EMOM Till Failure:

    • 1 PC&J

    Front Squat

    12-10-8-6-4

    *rest 3min

    Metcon

    AMRAP 12:

    • 12 Cal Row
    • 9 GTOH @30kg
    • 6 bMU

    Accessories

    4 Rounds For Quality:

    *rest as needed

  • Tim Swords’ squat program week 1 day 3 Strength

    Back squat

    Warm up
    2x60%
    2x65%

    Basic weight
    2x70% x6

  • Accessory Workout

    10-9-8-7-6-5-4-3-2-1
    Double dumbbell bent over row (RPE 6-7)
    Dumbbell Bench press (RPE 6-7)

  • Push press Strength

    Push press 3rm

  • Mamawod Workout

    1)
    Emom12:
    1: 5 back squat
    2: 8-10 box dip
    3: rest

    2)
    Amrap10:
    5 cal echo/ski
    6 alt. devils press
    7 db box step over

  • 08.05.2026 Workout

    Gymnastics

    A) Practice rMU for 5-10min

    B) rMu

    B1) 1 Set Max Reps

    B2) EMOM X12

    1: 1 Set of rMU (60-70% of Max Reps)
    2: Easy Bike

    Ring Strength

    4 Rounds:

    • 20-30s Chin Over Rings Hold

    rest 30s

    • 5-10 Ring Dip (kipping)

    rest 30s

    • 20-30s Ring Support Hold

    rest 2-3min

    Strength

    A) 3x Superset:

    • 1 Set of Banded Pull Up (vihree kumppari)
    • 10-15 Banded Face Pull

    *rest 2-3min between rounds

    B) 3x Superset:

    *rest 2-3min between sets

  • Fitness Workout

    STRENGTH

    Every 2:00 x 4 sets
    5 Paused Deadlift
    -pause 2s at knee

    WOD

    For Time

    Buy in:
    800/650m Row or 1600/1300m Bike

    Then 3 Rounds of:
    14 Alt. DB Snatch @15/10kg
    12 Burpee Over DBs
    10 Box Jump @60/50cm

    Cash Out:
    400/300m Row or 800/600m Bike

    Time cap: 15 min.

    Rx+:
    Buy in: 1000/800m Row or 2000/1600m Bike
    Dumbbell @22.5/15kg
    Cash out: 500/400m Row or 1000/800m Bike

    ACCESSORY

    3 rounds of:
    6/6 KB Pull Through
    10/10 Banded Low to High Rotation

  • 10 min E2MOM: DB Bench Press / Barbell Row / Bar Dip Strength

    10 min E2MOM:
    • 6 Dumbbell Bench Press
    • 4 Bent Over Barbell Rows
    • 2 Weighted Bar Dips
    Try to be explosive with these movements. Increase weight to finish heavy.
    Barbell weights in the results, other weights in the comments.

  • Deadlift Strength

    Deadlift 5,3,3