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

  • AMRAP 10 Workout

    YGIG
    30m Plate Carry 20/15 kg

  • EMOM 12 Workout

    Hang Snatch + Snatch Balance @ 60% 1RM Squat Snatch

  • Supine Ring Row Workout

    3 x 12 AHAP

  • Row Intervals Workout

    For Time:
    1000/800m Row
    - Rest 4:00
    750/600m Row
    - Rest 3:00
    500/400m Row
    - Rest 2:00
    250/200m Row

  • Back squat Strength

    15 Mins
    Build to a heavy 5RM

  • 4.11.2024 Back Squat Strength

    Back Squat

    4 x 1 @ 90% +

    Go Every 3:00

  • Strength Strength

    Step Back lunges
    For Load
    6 x every 4 min
    3 L + 3 R

    Goal & Intensity
    -Build unilateral strength and balance to support bigger lifts and reduce injury risk.
    -Learn to control load one leg at a time.
    -Heavy but controlled (RPE 7–8). Each rep should be steady and precise, no rush.
    -Keep your eyes forward and weight evenly through the foot to stay stable.
    Why this workout: Single-leg work fixes imbalances and strengthens stabilizers, which directly improves your squats and lifts in upcoming sessions.
    - Post WOD: Strengthens core stability and pulling power to keep shoulders and posture solid under heavy loads.

  • Clean Strength

    Find your TM in 3 pos. Clean in 20 min

  • Partner Chipper Workout

    FOR TIME / SPLIT ANYHOW:

    800 m Run (Both)
    80 KBS (32/24kg)
    80 Box Jumps (60/50cm)
    80 Push Jerks (50/35kg)
    80 Wallballs (9/6kg)
    800 m Run (Both)

    Timecap 40 min

  • Deadlift 8. (Deload) Workout

    5 x 40%
    5 x 50%
    5 x 60%