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

  • Post wod Strength

    strict Chest to bar pull ups
    prog 1/4
    4 x every 2 min
    5 reps

    Develop strict pulling strength and upper-back control
    Add difficulty as you go, last set should be doable and youd be able to do more next time.
    Build the foundation for stronger gymnastics
    RPE 7: Every set should be technically clean
    Start from an active hang
    Pull your chest to the bar with control

    💡 Coach note:

    Week 1 is about establishing quality. Build movement patterns now, and the strength will follow.

    👉 "Strong positions build strong movement."

  • Romanian deadlift Strength

    Romanian deadlift 3x6x40-50%

  • Partner Workout Workout

    Partner Workout

    AMRAP 15
    30 Hang Power Cleans 60/40kg
    20 Bar Facing Burpees
    30 Shoulder to Overhead
    40 Calories

  • AMRAP 8 Workout

    AMRAP 8

    10 power clean@60/40kg
    20 sit up

  • AMRAP 10 Workout

    AMRAP 10

    20 push up
    20 ttb
    20 box jump over

  • Basement WOD, Mökki edition Workout

    For time with a partner:
    60 sit-ups
    120 step-ups
    60 V-ups
    90 step-ups
    60 sit-ups
    60 step-ups
    - step ups to a stair, or do step back lunges
    - If you're training alone, split the reps

    Goal & Intensity:
    Keep moving with purpose
    Expect to feel your legs and core working consistently.
    RPE 8

  • 3RM Deadlift Strength

    Deadlift, work up to heavy 3RM of the day

  • INTERVALS Workout

    5 x 3 min on, 3 min off

    buy in 50 double unders
    then rest of the time
    AMRAP
    5 chest to bar
    2 wall walks

    Score is total reps of AMRAP. 1 round is 7 reps.

    High-intensity gymnastics interval workout
    Build grip endurance, shoulder stamina, and movement efficiency under fatigue
    RPE 8–9: Hard effort every round
    Stay relaxed on the jump rope to save energy for the skill work
    Move efficiently rather than rushing

    Strategy:

    Double Unders

    Smooth and relaxed
    Goal: finish in under 45–60 seconds

    Chest-to-Bar

    Aim for unbroken sets
    Quick return to the bar

    Wall Walks

    Controlled movement
    Stay organized through transitions

  • Tuesday strength Strength

    Bench press
    3x5

  • Clean Double Strength

    WEIGHTLIFTING

    Squat Clean Double, Drop and Go, every 90sec

    3 set@55-65% RPE 3
    3 set@65-75% RPE 3-4
    3 set@75-85% RPE 4
    3 set@90% RPE 4-5

    Total of 12 doubles. Scale if needed