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

  • "DT" Workout

    5 rounds for time:

    12 Dead lift 70/50 kg
    9 Hang power clean
    6 Shoulder to over head

    .

  • WED Chipper Workout

    Complete the following for time;

    20 CAL Row
    20 Burpees
    20 Snatch 40/30KG
    10 Bar MU
    20 Snatch
    20 Burpees
    20 CAL Row

    Time CAP 20 MINS

  • Skill: rope climb Workout

    Progressions:

    • rope row (the further a way higher hand is the harder it gets)
    • rope pull-ups (same as above)
    • legless rope climb

    Use 5x5 table:

    • 3 x 1
    • 5 x 1
    • 3 x 2
    • 4 x 2
    • 4 x 3
    • 5 x 3
    • 4 x 4
    • 4 x 5
    • 5 x 5

  • Snatch Complex Workout

    2 Pull
    2 Snatch
    2 Snatch Balance

  • Good Morning Workout

    3x8
    AHAP

  • Ring push-up Workout

    4 x 10
    Full range of motion, scale with elevation if needed!

  • Gymnastics work Workout

    For quality 12 min AMRAP:

    Unbroken sets. Time is not an element in this workout

  • Max effort back squat Workout

    60% of back squat 1RM in previous
    Go for as many reps as possible in one set.

  • Lung opener Workout

    7 x every 3 min

    10/14 cal bike
    7 burpee
    rest remaining time
    - slowest round is your score
    RPE 8

    Goal & Intensity
    -Develop anaerobic capacity and the ability to repeat hard efforts with short recovery.
    -Train pacing and fast recovery between intervals.
    -Remaining time each round is your recovery window.
    -RPE 8, hard but sustainable across all 7 rounds.
    Your pace should stay consistent, not fade.
    Coach’s Tip:
    Pick a bike pace you can repeat every round.
    If round one feels easy, you’re pacing correctly.

  • Strict press 4x3 Strength

    Strict press 4x3

    Rest 2 min between