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

  • 4k run Workout

    Run 4000 meters - easy pace

  • Bench press Strength

    bench press
    2 x 8

    • leave 2 reps in the tank
    • rest 3 min btw sets

    2 x 4

    • leave one rep in the tank
    • rest 4 min btw sets

  • Gymnastics Workout

    EMOM 21

    1) 1-10 HSPU
    2) 12 Ring row
    3) 12 air squat

  • 8.11.2024 EMOM 16 Workout

    EMOM 16

    1 Minute : 5 Push Press @ Heaviest SP OTD. ( Floor )
    2 Minute : 10 Line Facing Burpees
    3 Minute : 5 Strict Chin-Ups
    4 Minute : 15 Air Squats

  • Snatch Wave Strength

    Snatch Wave (3/3)
    Every 90sec x12 (4 rounds). Snatches anyhow (power and/or Squat)

    1) 3 reps
    2) 2 reps
    3) 1 rep

    Use only one barbell. Increase and decrease the loadings. All sets with RPE 3+ to 4, this is consistency work, not max out!

    Add 2,5-5% compared to last week.

  • 20min EMOM: Airbike (5 rounds) Workout

    20min EMOM: Airbike (5 rounds)

    1) 12/8 cal RPE 3
    2) 14/10 cal RPE 3-4
    3) 16/12 cal RPE 4
    4) 8/6 cal RPE 2

    Scale the cals if needed, go with the RPE chart to find right stimulus. This one is pretty gnarly, but it should be doable! Scale to rowing only if you don´t have an airbike!

  • Row 6x1000m, 60sec rest Workout

    Row 6x1000m with 60sec rest

    Overall RPE 3 to 4

    Target: Keep a steady and repeatable pace. All sets within 3sec.

  • Death by Toes-to-Bar Workout

    With a continuously running clock do one T2B the first minute, two T2B the second minute, three T2B the third minute... continuing as long as you are able. Use as many sets each minute as needed.

  • Hang Snatch 3RM. Strength

    Hang Snatch 3RM. Find your 3 rep max for the day.

  • Heavy Day Strength

    Every 2:00 x 5:
    3 Push Jerk