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

  • Accessory work Workout

    Accessory work

    3x10 Stiff legged deadlifts (heavy)
    3x10 Bouble KB front squats (heavy)

  • WOD 17092015 Workout

    AMRAP 3 x 3min with 1 min rest between series:
    1º: - 3 box jumps (24"/20").
    - 6 burpees.
    - 9 air squats.
    1 min rest.
    2º: - 3 air squats.
    - 6 box jumps.
    - 9 burpees.
    1 min rest.
    3º: - 3 burpees.
    - 6 air squats.
    - 9 box jumps.

  • Muscle & Power, AV 2 Strength

    Deadlift 5 RM, then 3x5 @ 90%

  • 5 rounds Workout

    10 x Burpees
    1 x Rope climbing
    10 x T2B
    1 Rope climbing
    10 x Ring dips
    1 x Rope climping
    Rest 2 min

  • Muscle & Power, AV2 Strength

    Hip thrust 4x12 reps

  • 8.10.2025 Active Recovery Workout

    3 rounds @ steady pace
    12 Prone Cuban Presses
    2:00 Assault bike or run
    8 Kang squats
    2:00 SkiErg or row
    4 Deck squat to handstand
    3 rounds, for quality
    20m Duck walk
    20 Banded glute bridges
    20m Bear crawl
    20 Band pull-aparts
    20m Monkey crawl

  • 28.11.2023 Intervals Workout

    3 Intervals

    A1. 15-minute AMRAP
    500m SkiErg
    10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
    5 Wall walks
    15 Toes-to-rings

    A2. 15-minute EMOM (0:45 work / 0:15 rest)
    1) BikeErg for calories
    2) Row for calories
    3) SkiErg for calories
    * Set yourself target calories on the 1st round, then stay consistent

    A3. 15-minute AMRAP
    1000m BikeErg
    5 DB Devils presses @ 2 x 22.5/15kg
    10 Burpee box jump overs, 30/24″
    5-minute BikeErg @ steady pace (5/10 effort) after each interval

    Our aim in today’s intervals is consistency over each 15-minute piece.
    Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

  • Wednesday = REST DAY Workout

    EXTRA REST DAY THIS WEEK. ENJOY AND INCREASE YOUR ENERGY LEVELS, DONT WASTE IT FOR SOMETHING WHICH IS NOT THAT IMPORTANT.

  • WOD 15/01/20 Workout

    Open 18.5 tc 12'
    For time
    1-2-3-4-5-6-7-8-9-10
    Double DB squat 2 × 22.5
    Facing Burpees
    Then 1rep max clean

  • Dynamic Workout

    Strength/Skill:
    7x2 Back Squat

    Partner WOD:
    - 100 Dead Lifts (#135/#95)
    - 80 Hang Power Cleans
    - 60 Front Squats
    - 40 Jerks
    - 20 Thrusters

    We RX'd DL, and dropped to 115# for remaining movements splitting everything 50/50.