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

  • Negative Pistols Workout

    2 x10 negative pistols

    Scaling: Height of box

  • EMOM 20 Workout

    Alternating min:
    4 x Strict pull-ups
    8 x Thrusters

  • C&J Workout

    % of TM

    2 @60%
    2 @70%
    1 @75%
    2 x 1 @80%

  • Box Back Squat, 3 x 1 Strength

    Three heavy ones

  • Clean 1RM Strength

    Find your 1RM Clean!

  • Push jerk Strength

    6 x 2 Push jerk

    • leave one rep in the tank

  • Snatch Strength

    Find TM in 20 min

  • Sprint Metcon Workout

    ALL OUT FOR TIME:

    300m Row
    12 Rower over burpee
    1 round "DT" @ 60/40kg

    TC 4min

  • Deadlift/Press Strength 1. Workout

    4 Rounds
    A1) Romanian Deadlift x 6
    3-0-X-1
    Rest 1:30
    A2) Shoulder Press x 6
    3-1-X-1
    Rest 1:30

  • So it begings.... Strength

    Bench press

    For quality
    - can built up

    5 x every 3 min
    5 reps

    Goal & Intensity:

    • Get familiar with the bench press and learn proper technique. The goal is to find a comfortable weight and controlled range of motion.
    • Execution:5 rounds, every 3 minutes: 5 bench press reps – build up only if technique allows. Focus on quality, not max effort.
    • Progress: Start light and increase gradually only if you feel confident and stable.
    • Tip: Keep your feet flat, shoulder blades tight to the bench, and lower the bar with control.

    RPE: 6–7/10 – build awareness, not records

    Post WOD:
    4 rounds, every 2 minutes: 10 inverted chest-to-bar rows – focus on upper back engagement.