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

  • WOD 03/07/25 Workout

  • 18.5.2025 Power Circuit Workout

    Power Circuit

    -2 rounds
    -Work 90s / Rest 40s
    -RPE 8

    1. Run slow phase (inc. 5-7%)

    2. RowErg High Damper

    3. Reverse SB Lunge

    4. Oblique Crunch

    5. Sled Push YGIG

    6. Seated Sled Pull YGIG

    7. SkiErg High Damper

    8. Pushup

    9. Heavy WB

    10. DB Snatch

  • BOOTYCAMP Workout

    3-4 rounds of:
    10 back rack rev lunge
    8+8 1-leg hip thrust
    8+8 split stance vanded rotation

    AMRAP10:
    15/12 cal row/ski
    10 DKb dl
    20 mointain climber
    10 jump squat to plate

  • Saturday Grind Workout

    33' AMRAP w. partner, YGIG style
    40/40 DU
    30 dbl DB thruster @2x22.5/15kg
    20 burpee box jump
    10 HSPU/ pike push up

  • Snatches Strength

    tempo snatch + power snatch 6x2+1 @65-75%
    snatch 4x1 @80-85%

  • Warm up Workout

    WU: 2 rounds:
    45s erg
    10 cossack squat alt.
    10 crab reaches alt.
    10 miniband plank psoas march alt.
    miniband plank psoas march:

  • HYROX Workout

    1) SkiErg Technique

    2) Intervals

    40s on/20s Off X24 (3 Rounds)

    1) Max Reps Wall Ball
    2) Max Calories SkiErg
    3) Max Reps Lunges
    4) Rest
    5) Max Reps Burpees
    6) Max Reps Situp/V-Up
    7) Max Calories Row
    8) Rest

  • 5.1.2026 Workout Warmup Workout

    EMOM 6
    Row
    Bike
    +
    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    5 Scapular pull-ups
    5/way Scapular rolls
    +
    Build to workout weight for thrusters/power snatches
    * Few short sets of chest-to-bars and bar-facing burpees between weights

    workout weight
    10/7 (cal) Row
    3 Thrusters
    5 Chest-to-bar pull-ups
    10/8 (cal) BikeErg
    3 Power snatches
    5 Bar-facing burpees

  • 28 years later Workout

    280 m run
    28 wb
    28 sled push
    28 sled pull
    28 bbj
    28 sandbag lunges
    28 sandbag squats
    280 m rower

    3 rounds

  • 2.8.2025 Warmup Workout

    1-2km 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 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.