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

  • Dynamic Front Squat Workout

    4x3 @ max 60%

  • Barbell lunges 3x8/8reps Workout

    AHAP. Do stepping lunges forward, with a barbell in the front rack position, from the rack. Do 8 reps per leg in each set changing legs every rep.

  • Shoulder press AMRAP @70% Workout

    AMRAP @70%

  • Row Intervall Workout

    3 x 500m
    YGIG
    Score: total time for 1500m

  • Banded Back Squat Strength

    4 x 10 @ 50% of 1RM
    Light rubberband between and above knees
    Use a MB as target for depth
    NO full extension at the top

  • Push Press Strength

    Push Press 4x3

  • Pre wod Strength

    Below the knee clean pull
    3 x every 2 min
    3 reps

  • 3rm OHS Strength

    Overhead squat 3rm

  • For Load Strength

    7 x every 3 min
    3 reps
    Low hang Squat Clean

    Goal & Intensity
    -Develop explosive power and technical confidence.
    -Short, forceful lifts (deficit clean pull → squat/hang clean) challenge your muscles and nervous system without sacrificing movement quality.
    -RPE: 7–8 — each rep should feel heavy, but smooth; you maintain form under load.
    💡 Coach’s Tip
    Focus on an explosive hip drive and keep the bar close to your body.
    Why this workout: This combination builds both raw pulling strength and efficient power transfer.

  • Running Workout

    Pk-treeni