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

  • 21-15-9 Workout

    Thruster (40/30kg),
    Bar over Burpee.

  • For time: Workout

    21-15-9 Deadlift (50%)
    15-25-35 Wall ball

  • 60kcal row for time Workout

    All out row, 60kcal!

  • Overhead squat and toes to bars Workout

    14min otm alternating

  • Weighted C2B Workout

    4 x 4

    AHAP

  • Light Diane Workout

    " Light Diane"

    21-15-9

    Timecap: 6min

  • 3 rounds: Workout

    10-15 Hollow Rock,
    10+10 Lateral KB bend

  • Complex time Workout

    In 20 minutes:

    Find your heaviest set of the following complex:

    After you've found your heavy set, take 20% off the bar and do as many complexes as possible for the remaining time.

  • FOR FULL ROUNDS Workout

    5 x 3 min on 3 min rest

    5 Burpee
    10 wall balls
    10/15 cal Row
    - continue where you left off
    - score is only full rounds
    (30 min)

    Goal & Intensity
    - To build steady pacing and endurance so you can repeat the same amount of work without your performance breaking down.
    -This is an aerobic grind — not an all-out sprint.
    -Find a sustainable rhythm you can hold for all five intervals (RPE 8).
    -Use the first round as your gauge — if you’re wiped out, you started too fast. The aim is for your last round to look almost identical to your first.
    RPE: Around 8 – hard but controlled effort where you’re breathing heavy, yet ready to move again when the rest ends.
    Why: This workout builds work capacity, heart rate control, and recovery efficiency, helping you stay consistent and composed in longer workouts.

  • High hang squat snatch Strength

    5 x 3 High hang squat snatch

    Maximum weight 50% of 1RM snatch

    WORK ON SPEED AND POSITIONS