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

  • Back Squat 7-6-7-6 Strength

    Back Squat 7-6-7-6

    -2-3 min rest between.

  • EMOM 16 Workout

    1) 6 Strict T2B
    2) 12 Burpee
    3) 40s Wall sit w/ MB 9/6kg
    4) 12 Burpee

  • Emom 12 Workout

    Clean x 2
    3 sets @70%
    3 sets @80%
    3 sets @85%

    Clean x 1
    3 sets @90%

  • Core Workout

    2-3 rounds:

    • accumulate 30 + 30sec pallof press isometric hold
    • rest 30sec
    • accumulate 30sec hollow hold
    • rest 30sec
    • 30 + 30m suitcase carry
    • rest 60sec

  • Banded Pause Back Squat Strength

    5 x 5 @ 60%
    3 sec pause at the bottom and NO full extension at the top!

  • Recovery intervals Workout

    5 rounds of:
    4min Row
    1min Tall Snatch w Bar
    3min mobility

  • "Nasty girls" light Workout

    3 rounds for time

    Time cap: 10min

  • Bench press Strength

    5x2

    Bench press

  • Strict press Strength

    Shoulder press

    4x4

  • BENCH 3 RM - retest Strength

    BENCH PRESS 3 RM

    compare to 7.6.

    In 30 minutes built up for load
    score is 3 of your best lifts

    Goal & Intensity:
    – Find today’s 3-rep max with proper form and control.
    – Measure strength progress since the last test.
    – Gradual build-up toward a true, heavy working set of 3.
    – Rest well and stay focused on technique throughout.
    – Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
    – Keep tension through your legs and grip the bar tightly.
    RPE: 9–10
    – Final set should be near your limit — no reps left in the tank.
    Area of training focus:
    This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.