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

  • 27.11.2023 Intervals Workout

    4 Intervals

    A1. 4-minute AMRAP

    40/32 (cal) Echo Bike
    +
    AMRAP in the remaining time
    9 Power snatches @ 35/25kg
    3 Bar muscle-ups

    A2. 4-minute AMRAP

    30/24 (cal) Row
    +
    AMRAP in the remaining time
    9 Thrusters @ 35/25kg (75/55lbs)
    3 Ring muscle-ups

    Rest 2-minutes b/t intervals

    Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

    These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
    Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

  • Main site Monday 231009 Workout

    For time

    Then,

    • 200-ft overhead walking lunge

    ♀ 25-lb plate ♂ 45-lb plate

  • Push Strength

    A: Bench press amrap@75kg + 4x5 deload set
    B: Leg press 5set
    C: DB Incline Bench press 3set
    D: Leg extensions 3set
    E: OH Cable triceps extensions 3set

  • 10.1.2026 AMRAP 20, Strength Workout

    AMRAP 20

    35 Double-unders
    7 DB Hang clean to overheads @ 2 x 22.5/15kg (50/35lbs)
    7 Burpee pull-ups*
    14m DB Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

    • Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead.

  • 28th accessories Workout

    Wall walk + 15s hold 5x1
    dippi bw 3x5
    hauis curl 4x10 10kg
    pystypunnerrus 3x8 25kg
    triceps push down 3x10

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then 3x3 @ same weight

  • MaCaj Workout

    Buy in: 50 burpees

    Emom 14
    10 db box step ups
    8 toes to bar

    Buy out: 1km row

  • Program60 121124 metcon Workout

    4 x 3 min ON/2 min OFF

    AMRAP
    10 push-ups
    10 alternating DB snatch 15 kg
    7 cal ski erg

  • Midline taser? Workout

    3 rounds, each round for time, of:
    4 Rope Climbs
    12 Burpee Box Jump Overs, 24/20 in
    36 GHD Sit-ups
    -if don't have proper climbing tech, practice the leg lock. see the video

  • Program60 121124 strength Strength

    Back squat 1RM re-test

    Build up:
    2 reps @65%
    2 reps @75%
    1 rep @85%
    1 rep @95%
    1 rep @100-103%
    1 rep @105%

    And keep going