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

  • Jerk from boxes Strength

    Jerk from boxes
    2x3
    3x3
    4x1

  • TECHNICALLY STRONG Workout

    Gymnastics for quality
    30min

    ADVANCE
    1x1m free handstand

    INTERMEDIATE
    Handstand walk

    BEGINNER
    Wall walk and shoulder taps

    WOD
    AMRAP 8min
    YGIG

    4m HSW

    Both preforms 3 burpees every time feet touch the ground.

    Scale as needed

  • Pull-ups & HS Walking Steps Workout

    5 supersets:
    10 Pull-ups
    20 HS Walking Steps, against the wall
    - 2min Rest btw sets

  • Deadlift Strength

    Best of the day 1RM

  • 22.9.2025 EMOM 40 ( Amrap ) Workout

    EMOM 40 (0:45 work / 0:15 rest)

    1) (cal) Row
    2) (cal) SkiErg
    3) (cal) Airbike
    4) Rest

    Overview. A simple, long engine session rotating through all three machines. This week we’re doing a slightly modified Mikko Triangle, with a set 15s rest/transition each minute. This breaks each 3-minute interval into shorter segments = you can push the pace just a little bit.
    The goal is not max effort, but steady, hard work you can sustain across the full session.
    Effort. Work at RPE 8/10. Practice holding an even output on each machine and using the transitions as opportunities to catch your breath (just a little).
    Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
    Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your paces consistent on each machine across rounds?
    – Did you pace too aggressively early, or finish with energy left?
    – Which machines felt most sustainable, and which ones were harder to keep?
    – At what point did the workout get hard?
    Movement options. You can sub any machine for a different one

  • Shoulder press 1x4, 2x5 Strength

    Shoulder press 1x4, 2x5

  • 22.9.2025 Handstand Circuit, Strength Workout

    Handstand Circuit

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
    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-sec)
    0:20-0:30 Wall facing flutters
    0:20-0:30 Sideways wall handstand
    2-3 Handstand pivots
    +
    Practice a few handstand pirouettes

  • 10 min E2MOM: 3 x Hang Power Clean + 1 x Thruster Strength

    10 min E2MOM:
    • 3 Hang Power Cleans
    • 1 Thruster
    Start light; increase weight to finish as heavy as possible.

  • Clean & Jerk 3-3-3+ Strength

    Clean & Jerk
    • 3 reps at 60% of 1RM
    • 3 reps at 70% of 1RM
    • 3+ reps at 80% of 1RM

  • 12 min AMRAP: DB Snatch / Burpee Box Jump Overs Workout

    12 min AMRAP:
    • 2 Dumbbell Power Snatch 50/35#
    • 2 Burpee Box Jump Overs 24/20”
    • 4 Dumbbell Power Snatch 50/35#
    • 4 Burpee Box Jump Overs 24/20”
    • 6 Dumbbell Power Snatch 50/35#
    • 6 Burpee Box Jump Overs 24/20”
    … continue pattern until time is up.
    Goal: complete the round of 16.