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

  • SSo Core Monday Workout

    2 or 3 rds for quality
    (Be more effective rather than scale up the reps)

    20 deadbugs (brace the core)
    30-45s hollow hold
    60-90s plank hold

  • WOD Workout

    32:00 EMOM
    Min 1: 15/12 cal row
    Min 2: 12/8 cal bike
    Min 3: max burpees
    Min 4: rest

    *score is total burpee reps

  • Saturday Cool down Workout

    2-3 min light cardio
    1+1 min low back smash with roller
    1+1 min glute smash with roller
    1+1 min lat smash with roller
    1-2 min upper back smash

  • 10.1.2020 Workout

    3 giant sets

    5-8 Strict C2B
    40m Single arm Lunge
    18/15 cal ski

    rest 2 min btw sets.

  • Strength Strength

    FR Lunges 4x10

  • 24.9.2023 EMOM30 Workout

    1. Bike erg STANDING (damper 7-10) x 30s
    2. Echo bike using only hands x 40s
    3. Bike erg SEATED (rpm's +85) x 40s
    4. Row 11/9 cals (or max 40s work)
    5. 10 knees on floor push ups + 1 rope climb (or scale to 1 rope lower)

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min hip flexor strech
    1+1 min quad strech
    1+1 min leg across body strech

  • WOD Workout

    4 min AMRAP
    5 HSPU
    7 wallballs 20/14
    9 cal bike (sub 12 cal row)

    Rest 2:00

    4 min AMRAP
    5 HSPU
    7 Wallballs
    9 cal bike

    Rest 2:00

    Repeat

    *score is total reps

  • 25.2.2026 3 rounds, Strength Workout

    3 Rounds @ 2 RIR

    8-12/side Single-leg hip thrusts
    8-12/side KB sidebends
    0:30-1:00 Sorenson hold

  • 3.1.2020 Workout

    Recovery 15 min
    Ski/row/bike