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

  • “Karandy” Workout

    For Time [18 Minute Cap]:
    75 Power Snatches 34 / 25 kg
    150 Wallballs 9 / 6 kg to 10/9ft.   

    *Partition However You’d Like

  • 16.5.2026 Snatch ( Strength ) Workout

    Low hang snatch + snatch

    3 x 1+2 @ 70%, EMOM
    5 x 1+1 @ 75-80%, E1:15

    – Each set is 1 Low hang snatch (hang snatch from below the knee) and 1 or 2 full snatch (from the floor). Drop the bar between each lift and reset.

  • OnRamp, day 11 Workout

    4 rounds for time:
    300m Run or Row
    15 OH squats

  • Morning Intervals Workout

    8 Intervals
    New every 4th minute

    25/18 Cal. Row
    +
    A) 20/15 Cal. BikeErg
    B) 15/10 Cal. SkiErg
    C) 15/10 Cal. Echo Bike
    D) 10 x 10m Shuttle run

  • Kettlebell Workout

    Wod
    For time :
    30-25-20-15-10-5
    Push Press Left Hand @20/12kg
    Push Press Right Hand
    Goblet Squat
    Sit-Up
    Burpee
    Timecap: 35 mins

    Afterparty

    30 sec front 30 sec side/R 30 sec side/L PLANK in 3 rounds without rest

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • 15.5.2026 3 RFT, Strength Workout

    3 Rounds for time

    500m Row
    21 Box jump overs, 24/20″ (step down)
    12 Thrusters @ 70/47.5kg (155/105lbs)
    9 Bar muscle-ups

    Time cap. 22:00

    SESSION NOTES
    Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

    Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the thrusters. Aim to keep these to 1-3 sets based on your capacity.

    It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired.

    It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

    Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

    Debrief.
    – How was your pacing in each movement?
    – How did your row pace progress as the workouts went on?
    – How were your transition times? Could you get straight to work each time?
    – How would you change your approach and finish faster knowing what you know now?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options.
    Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
    Box jump overs → Lower box → Step overs
    Thruster → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
    Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

  • Warm up Workout

  • WOD Workout

    Every 90 Seconds for 21 Minutes
    (14 Rounds)

    6 Pull Ups
    3 Heavy Deadlifts 285/185
    20 Double Unders

    *score is slowest round

  • 2/12/21 Workout

    walk, jog, bike move for 30 mins or so.