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

  • Good Mornings Strength

    3x8 AHAP

  • EMOM10 Workout

    On the minute:
    8 x T2B Strict

  • FOR ROUNDS Workout

    5 x 3 min on 3 min off

    10/14 cal row
    7 wall balls
    3 sHSPU
    -Score is rounds + reps
    -1 round is 20/24 reps
    -continue where you left off

    Goal & Intensity
    -Build the ability to repeat high-intensity work without losing output across rounds.
    -The aim is to find a pace you can sustain for all five intervals.
    -Each 3-minute work window drives heart rate up quickly and loads the shoulders and midline, while the long rest allows near-full recovery.
    -This is interval capacity work, not a long grind.
    RPE: 8 — hard and breathy, but controlled in every interval.
    💡 Coach’s Tip
    Break wall balls and strict HSPU into calm, confident sets early so your rowing power stays consistent throughout the workout.
    Why this workout: Repeated work–rest intervals develop anaerobic capacity and recovery under fatigue — key qualities for Open-style and competitive CrossFit workouts. It also teaches smart pacing from round to round.

  • Day 11.2 Strength

    Heavy 20 rep Deadlift

    • Only one (heavy) try, don't go all out but moderately heavy

  • Back Squat Strength

    4x4 @ above 80%.

  • 3x10 Back Squat Strength

    3x10 Back Squat

  • HEAVY DAY Strength

    For load

    Squat Snatch 1 RM
    -write out 3 of the heaviest successful lifts.

    Goal & Intensity:
    -6-10 heavy lifts.
    -Increase loading across each lift as you are able.
    -Emphasise hip extension and receiving the bar overhead with locked-out arms.
    -If you miss a lift more than once, decrease load to improve your technique before continuing.

  • FOR REPS Workout

    AMRAP 20 min

    9/12 cal row
    5 toes to bar
    10 alt. DB snatch 25/17.5kg

    RPE 7 pace
    Score is total reps.
    1 rounds = 24/27 reps

    Goal & Intensity
    -The goal is to maintain a steady, sustainable pace and keep moving for the full 20 minutes.
    -This workout builds aerobic endurance, consistent pacing, and smooth transitions between movements.
    -It should feel like a “long engine pace”. You’re breathing hard but fully in control.
    -Every round should look and feel the same: steady, repeatable, and technically clean.
    RPE 7 You could push harder but deliberately don’t. You stay smooth and durable.
    💡Coach’s Tip
    Keep transitions tight: one deep breath and start the next movement. Every small delays adds up fast in a 20-minute AMRAP.
    What We’re Aiming For
    Improving sustainable work capacity, clean technique under fatigue, and pacing discipline.

  • Conditioning Workout

    For time:
    YGIG wave

    10 - 8 - 6 - 4 - 2 C&J (50/35kg)
    30 DU between sets

    TC 9min

  • Pull-Up Workout

    5 - 5 - 5 - 5 - 5
    Set every 2:30
    AHAP