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

  • Push Jerk 1-1-1 Strength

    Push Jerk, 1-1-1

  • "The Ghost" Workout

    ”The Ghost”

    24min EMOM:

    1) Row
    2) Burpee
    3) DU
    4) rest

    RPE 5, maximum effort

    Tailoring Options:
    Row→ any other machine
    DU→ Single Under

    Score = all reps together

  • Fran Workout

    "Fran"

    21-15-9 Reps For Time:

    Thrusters 42.5/30 kg
    Pull-Ups

    Time cap: 9 min

    *Katso aiempi tuloksesi Journalista "Fran" -hakusanalla

  • CLEAN COMPLEX Strength

    6 x every 3 min
    3 hang squat clean

    Develop explosive power from the hang position
    Improve timing and confidence in the receiving position
    RPE 7–8, Challenging, but technically consistent
    Coach tip
    Keep the bar close throughout the pull
    Finish with the legs before pulling with the arms

    💡 Coach note:

    Hang squat cleans expose timing issues immediately. If the bar crashes or the catch becomes unstable, reduce the load and improve the quality.

    👉 "Fast elbows. Strong catch."

  • 20min EMOM: Workout

    1) 10-20 Wallball
    2) 5-10 TTB

  • EMOM x 10 Workout

    EMOM x 10

    1) 5-10 strict pull up
    2) 5-10 push up

  • Snatch 1RM Strength

    Find 1 rep max for
    Snatch

  • Press 3x5 Strength

    Press 5-5-5 reps

  • "ANNIE" Workout

    BENCHMARK
    50-40-30-20-10 reps for time:
    Double-unders
    Sit-ups

    Scaled WOD
    For time:
    30-20-10 reps of:
    Single-unders
    Feet-anchored sit-ups

  • Sprint Metcon Workout

    FOR TIME / ALL OUT:

    300m Row
    30 Wall Ball (9/6kg)
    10 High box over burpee (70/60cm)

    TC 4min