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

  • Back Squat Strength

    5,5,3,3,1,1
    AHAP

  • Wall climbs and farmers walk Workout

    12 min AMRAP:

    • 5 wall climb
    • 80 m farmers walk

  • 10 Min EMOM Workout

    2x C&J EMOM 10 Mins

    Use 75% - 80% of previous

  • Back Squat Strength

    2-2-2-2
    Viimeinen 90-95% 1RM

  • Pushing, pulling and running Workout

    15min AMRAP (for quality and minimum rest)

    • 1 x ring push-up
    • 1 x strict pull-up
    • 100m run
    • 2/2/100
    • 3/3/100
    • ….

  • SNATCH COMPLEX Strength

    POWER SNATCH + SNATCH PUSH PRESS + OHS
    @ 60% OF 1RM SNATCH

    3REPS+3REPS+3REPS X 3

  • Deadlift 3x4 Strength

    Deadlift 3x4, Heavy sets

  • 11.1.2026 "Wittman" Workout

    Seven rounds for time of:

    24/16kg Kettlebell swing, 15 reps
    42,5/30kg Power clean, 15 reps
    15 Box jumps, 24"/20" box

    TC 30

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

  • Snatch 5x1 Strength

    Snatch five times one rep.

  • 10.1.2025 "Wittman" Workout

    Seven rounds for time of:

    24/16kg Kettlebell swing, 15 reps
    42,5/30kg Power clean, 15 reps
    15 Box jumps, 24"/20" box

    TC 30

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.