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

  • Bent over row 3x9 Strength

    Three sets of nine.

  • Hilma Workout

    800 m Run
    40 DB Snatch left
    80 Goblet squats
    40 DB Snatch right
    80 Push-ups
    800 m Run

  • Power clean complex Strength

    Every 3min for 6 rounds:
    1 power clean
    1 hang power clean

  • METCON Workout

    For time:

    12-9-6
    squat clean @60/40kg
    pull up

    rest 3min

    12-9-6
    deadlift @100/70kg
    pull up

    Target under 10min, Time cap 15min with rest / scale weight @50/35 & 80/55kg

  • 27.12.2025 Alternate Workout

    Alternate A1/A2

    A1. 3 Sets, rest 2:00 before A2
    6 Strict dip @ RPE 8
    12 Strict press @ 55+% (RPE 8-9)*
    18+ Push-ups**

    A2. 3 Sets, rest 2:00 before A1
    6 Pendlay row @ RPE 8
    12 Strict pull-ups @ RPE 8
    18+ Ring rows***

    • If needed, switch to push press to finish out the set of 12 unbroken ** You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

    – Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

  • Back Squat 10x3 Strength

    10 sets:
    • 3 Back Squats
    Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

  • 24.04.2025 Workout

    Romanian Deadlift

    • 4x 8-10 Reps (1-2RIR) *rest 3min between sets

    Metcon

    A) E4MOM x4:

    • 15 Cal Row
    • 30 DU
    • 15m Double DB Walking Lunge (2x50lbs)
    • 10 Double DB STOH

    B) E2MOM X4:

    Accessories

    A) 4x For Quality:

    • 45-60s SB Bearhug Hold
    • 15-20 GHD Hip Ext.

    B) 3-4x for Quality:

    • 10/10 DB Hammer Curl
    • 20-30 Banded Tricep Ext

  • 07.10.2025 (AM or PM) Workout

    Gymnastics

    A) EMOM X8:

    • 1 Set of rMU

    B) Ring Strength:

    3-4 Rounds Of:

    • 20-30s Ring Dip Hold *rest 30s
    • 20-30s Ring Support Hold *Rest 30s
    • 20-30s Chin Over Ring Hold *Rest 30s

    C2B Test

    A) Max Reps C2B

    *Rest 2min

    B) E90SEC X5

    • 1 Set of C2B (40-50% of Max Reps)

    Accessories

    A) 4 Rounds For Quality:

    • 10/10 DB Z-Press
    • 10-15 Feet Raised Ring Row

    B) 4 Rounds For Quality:

    • 20/20m KB Mixed FR Carry (OH+FR)
    • 20/20m KB Farmers Carry
    • 10/10 KB Side Bend

  • STRENGTH CLASS Workout

    Week 7
    1. Bench Press - week 7
    1x5 @85%

    1x3 @90%

    2x1 @95%

    1. Front Rack Lunges
      4x8/8 @rpe 8,5

    2. Accessory
      3 sets
      
A) 30” side plank hold + 10 side plank hip lift (L/R)
      B) 10/10x one-leg hip thrust (on bench)

  • Back Squat Strength

    5 sets:
    3 Back Squats
    - By feel
    - Rest as needed