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

  • Bench press Strength

    Week 4 - 3 x every 4 min
    Set 1 40% x 5
    Set 2 50% x 5
    Set 3 60% x 5

    Goal & Intensity
    -Deload week to reinforce technique and movement quality.
    -Build consistency before increasing load again.
    -Light-to-moderate weight with smooth, controlled reps.
    -The bar should feel fast and stable.
    -RPE 5–6, controlled and comfortable.
    -You should finish feeling fresh.

    Coach’s Tip:
    Focus on upper-back tension and bar path.
    This week is about precision, not pushing limits.

  • Crossfit Open WOD18.1 Workout

    Complete as many rounds as possible in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14-cal. row

    Scaled: (Ages 16-54)
    Men perform hanging knee-raises, 15kg DB
    Women perform hanging knee-raises, 10kg DB
    Masters 55+: *
    Men use 15kg DB
    Women use 10kg. DB
    *Scaled Masters 55+:
    Men perform sit-ups 10kg DB
    Women perform sit-ups, 5kg DB

    Goal & Intensity
    -This workout tests engine endurance, grip/pulling stamina and pacing over time.
    -You’ll be moving fairly steadily with short movement cycles and frequent transitions
    -Keep a sustainable pace for 20 minutes and avoid early burnout.
    -Develops aerobic capacity, muscular endurance and transition efficiency, especially across grip-intensive and rowing movements.
    -RPE: 8–9 toward the end,pace that feels uncomfortable but controlled.
    💡 Coach’s Tip
    -Control the first set of toes-to-bars: break them intentionally to preserve grip and reduce wasted transitions. Dropping from the bar is often faster than dropping the dumbbell. Prioritise efficient row pacing over sprinting early

  • 5x5/5 Front Rack Lunges Strength

    5x
    5/5 Front Rack Lunges, AHAFA

  • Snatch 5 x 2 Workout

    @ 90% of previous NO re-grip!

  • Squat Technique Workout

    Squat clinic

    then

    Back Squat

    4 x 10 @ max 40%

  • Deload Cindy Workout

    EMOM 15

    RX:
    3 Pull-up
    6 Push-up
    12 Air squat

    SCALED:
    3 Ring row
    6 Incline push-up
    12 Air squat

  • 8.1.2026 Row Intervals Workout

    5 Sets Row :

    4 Minutes : 98 % @ FTP20
    4 Minutes : 100% @ FTP20
    4 Minutes : 102% @ FTP20
    4 Minutes : 104% @ FTP20
    4 Minutes : 106% @ FTP20

    • Recovery Bike 3:30 between sets @ 40-50% FTP20

  • 4.1.2026 Row Intervals Workout

    6 Rounds :

    Max Calories in 30 seconds.

    • 4:00 Bike / Row / Walk for recovery btw. sets.

  • OHS Strength

    OHS:3x10

  • Pre wod Strength

    Deficit clean deadlift
    3x every 2 min
    3 reps

    -The Pre WOD goal is to activate the posterior chain, lock in a strong pulling line, and prime the nervous system for explosive lifts.
    -Use 20kg plate to create the deficit