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

  • Run & Squat Workout

    3 Rounds for Time;

    15 Front Squats 60/40KG (No rack)
    Run 400m

    Time cap 15 Mins

  • Chin Up 5x5 Strength

    Chin Up 5x5 AHAP.

    Add weight from last week on each set if possible.

    Negative to scale, make it harder than last week, either add weight or hold for longer.

  • Emom 6 Dynamic Box squats Workout

    x3 @ 60%

  • 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 jerk Strength

    prog 5/8
    Keep light and fun
    No fails - RPE 7
    7 x every 3 min
    3 reps

    Develop explosive overhead power
    Improve speed, timing, and confidence under the bar
    RPE 7, Fast, smooth, and technically sound
    Coach tip
    Today is about speed, not load
    Move the bar fast and catch with confidence

  • Triceps band pulls Workout

    Triceps band pulls
    3x30r
    2min recovery