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

  • Main site Monday 250324 Strength

    For time

    ♀ 35-lb kettlebell
    ♂ 53-lb kettlebell

  • Conditioning Workout

    EMOM 15 mins
    Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
    Min 3: rest

    -rest 2 mins-

    EMOM 15 mins
    Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
    Min 3: rest

    Dumbbell: 22,5/15 kg
    Box: 60/50 cm

  • Endurance WOD Workout

    For time:

    Buy in: 2000 / 1500 m row

    then

    9-15-21-27-35:
    wall balls 9/6 kg
    burpees

    then

    Cash out: 2000 / 1500 m row

    40 min timecap.

  • 17.7.2025 Workout warmup Workout

    Warm-up

    2-3km Jog @ easy pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

  • Muscle & Power, YV1 Strength

    Bench press 4 RM, then 3x4 @ 90%

  • AF 2026 #masu Strength

    AF WEEK 25, Day 2

    WEIGHTLIFTING (2/2)
    Snatch Wave, lift every 75-90sec. Drop and go reps.
    4 rounds:

    1) 3 Power Snatch @ 64-68%
    2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
    3) 1 Squat Snatch @ 84-88%

    Target: add 2,5-5% compared to last week. If the iron is hot, go
    for a heavy single of the day.

  • HYROX Workout

    Endurance

    3 x 10min AMRAP / Rest 3min Between:

    A)
    - 5,10,15,20,25,30... x Wall Ball
    - 40m KB Farmers Carry

    B)
    - 10x Burpee Broad Jump
    - 20m Walking Lunge (weighted)
    - 20x V-Up

    C)
    - 1min Erg (ski,row,bike)
    - 20m Heavy Sled Pull/Push

  • 27.6.2025 CLEAN + FRONT SQUAT + POWER JERK Strength

    2× 1+1+1@barbell, 1+1+1@up to 72-77%, jerk-%, rest btw sets 2min

  • Muscle & Power, CORE Workout

    E2MOM for 2 rounds:
    1) 5 Strict T2B + L-hold
    2) 10 Ab-wheels + Plank hold
    3) 20 AMSU + Hollow hold
    4) Rest

  • 10.05.2025 Workout

    Deadlift

    • 4x6 (1-2 RIR) *Rest 3min between sets

    Metcon

    3 Rounds For Time:

    • 10 DL @120kg
    • 15 Bar Over Burpee

    • 20 Cal C2 Bike

    • Rest 5min-

    For Time:

    • 500m C2 Bike
    • 30m Walking DB Lunge (2x50lbs)

    Accessories

    3-4x For Quality:

    • 10/10 Alt. Straddle KB Press
    • 10-15 DB Lateral Raise
    • 20-30 Banded Tricep Ext.