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

  • DOUBLE TABATA Workout

    Jumping lunges
    Wall Balls

    Score is lowest reps in one round of both movements!

  • Hip Thrust Strength

    8 x 3 @ 50%
    Explosive!

  • Split Jerk Emom 5 Workout

    5x3 Heavy Quality

  • 3-Position Clean Strength

    2-2-2-2-2

    1.High hang (hip)
    2.Hang (above the knee)
    3.Starting position

  • 15 MIN AMRAP Workout

    Complete as many rounds as possible of; 150 DU check in
    Then
    3 x Clean & Jerk 60KG/40KG
    6 x Burpee over the bar
    9 x Pull Ups

  • MAX REPS Workout

    Option 1

    On a 2:00 clock:
    20 alternating DB hang clean to overheads (15/22.5 kg)
    5 shuttle runs
    Max bar muscle-ups

    2:00 rest

    On a 2:00 clock:
    16 alternating DB hang clean to overheads
    5 shuttle runs
    Max bar muscle-ups

    2:00 rest

    On a 2:00 clock:
    12 alternating DB hang clean to overheads
    5 shuttle runs
    Max bar muscle-ups

    2:00 rest

    On a 2:00 clock:
    8 alternating DB hang clean to overheads
    5 shuttle runs
    Max bar muscle-ups

    2:00 rest

    On a 2:00 clock:
    4 alternating DB hang clean to overheads
    5 shuttle runs
    Max bar muscle-ups

    – 1 shuttle run is 15m down and back.

    Option 2

    On a 2:00 clock:
    20 alternating DB hang clean to overheads (10/15 kg)
    5 shuttle runs
    Max chest-to-bar pull-ups

    2:00 rest

    On a 2:00 clock:
    16 alternating DB hang clean to overheads
    5 shuttle runs
    Max chest-to-bar pull-ups

    2:00 rest

    On a 2:00 clock:
    12 alternating DB hang clean to overheads
    5 shuttle runs
    Max chest-to-bar pull-ups

    2:00 rest

    On a 2:00 clock:
    8 alternating DB hang clean to overheads
    5 shuttle runs
    Max chest-to-bar pull-ups

    2:00 rest

    On a 2:00 clock:
    4 alternating DB hang clean to overheads
    5 shuttle runs
    Max chest-to-bar pull-ups

    – 1 shuttle run is 15m down and back.

    Option 3

    5 sets of:
    On a 2:00 clock:
    10 alternating DB hang clean to overheads (5/7.5 kg)
    3 shuttle runs
    10 ring rows

    2:00 rest

    – 1 shuttle run is 15m down and back.

  • Box Back Squat, 3x3 Strength

    Three rounds of threes

  • PARTNER KELLY Workout

    Option 1
    5 rounds for time with a partner:
    400-m row
    30 box jumps (51/61 cm)
    30 wall-ball shots (6/9 kg)
    – divide box jumps and wall-ball shots as needed.
    __
    Option 2
    4 rounds for time with a partner:
    400-m row / each
    30 box jumps (51/61 cm)
    30 wall-ball shots (4/6 kg)
    – divide box jumps and wall-ball shots as needed.
    __
    Option 3
    3 rounds for time with a partner:
    400-m row / each
    30 box jumps or step-ups (30/51 cm)
    30 wall-ball shots (2.7/4 kg)
    – divide box jumps and wall-ball shots as needed.

    Goal & Intensity
    -The goal of this workout is to build endurance, aerobic capacity, and muscular stamina in large, full-body movements.
    -Your body must sustain energy production while managing heart rate efficiently.
    -Steady but intense pace: heart rate stays around 80–90% of max (RPE 7–8).
    -It should feel like a long grind — not a sprint, but definitely uncomfortable.
    What we're training: Aerobic capacity through sustained, compound movements. Lower body and core muscular endurance. Work capacity: ability to recover between efforts efficiently.

  • primer: Overhead squat Strength

    4 x every 2 min
    3 reps
    - start light and focus on positions

  • Push Press Strength

    4x 2 Dynamic