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

  • WOD 15/07/25 Workout

  • Tempo Overhead Squat Strength

    3 sets:
    5 Tempo OHS 32X1 @65-70%
    - Rest 2min btw sets

  • Snatch Strength

    5 sets:
    1+1 Snatch @70%
    - Rest 10sec btw reps, 2min btw sets

  • Teams of 4 Workout

    3km run
    Then in teams of 4 (2 ath work/2 ath rest)
    2 rounds
    40 power clean (60/40)
    40 gorilla box jump
    40 power clean and jerk (60/40)
    40 synchro burpee

    Time cap 40min

  • Marian tanssit Workout

    🌼💚❤️🩷🌼

  • Push press Strength

    8-6-5-4

  • 250524 snatch Strength

    Squat snatch

    Every 2:30 minutes for 8 rounds:

    Round 1: 3 reps @75%
    Round 2: 2 reps @80%
    Round 3: 1 rep @85%
    Round 4: 3 reps @80%
    Round 5: 2 reps @85%
    Rounds 6-8: 1 rep @90/95/100%

  • Conditioning Workout

    For time with partner
    3 rounds of
    30 Double KB deadlift @24/16kg (YGIG)
    30 Double KB Push up (YGIG)
    30"Partner assisted HS hold each person
    Timecap: 12 mins

    REST 3 mins

    For time with partner
    3 rounds of
    30 syncro USA swing@24/16kg
    30 box jump over @60/50cm (YGIG)
    30" L-hang each person
    Timecap: 12 mins

    REST 3 mins

    Partner Tabata for AMRAP
    4 rounds ( total 8 mins)
    20" amrap for Partner1 then 20" amrap for Partner2
    Double under
    KB Snatch @24/16kg
    Goblet squat @24/16kg

    Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

  • WOD 11/05/24 Workout

  • 17.04.2025 Workout

    Deadlift

    A) Build Up To Days Heavy 4RM

    B) 2-3 x 4-6 Reps @85-90% From heavy 4
    *Rest 3min between sets

    Upper Body Strength

    A) Build up to days heavy 3RM Strict Press
    +
    1 Set of 4-6 Reps @90% From 3RM
    +
    1 Set of As many reps as possible @85% from 3RM

    *Between every set of Strict Press:

    -8-12 Reps Each arm

    Engine

    1- 2 Sets of Intervals

    A1 For Time:

    • 20 Cal Echo
    • 20 WB

    • 20m DB Walking Lunge (2x50lbs)

    • 2min Recovery Bike-
      Into,

    A2 for Time:

    • 20 Cal Ski Erg
    • 15 Pull Up
    • 15 Burpee To Target

    -3min Recovery Bike-
    *Repeat second time if energy