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

  • 15 Min EMOM Workout

    Alternate through
    1. 5-8 strict chin ups
    2. Db walking lunges 15m 2x 22.5kg/15kg
    3. 5-8 strict HSPU

  • Deadlift 4 reps Strength

    Training max means 95% of real 1RM
    4 reps @

    60% of Training max
    70% of training max.
    75 % of training max

    85% of training max

    *full reset between reps.
    *rest 2 min between sets.

  • CFS KB Snatch + hspu Workout

    100 KB tempaus 32/24kg

    5 HSPU EMOM

  • Banded Sprints Workout

    8x20m Banded Sprints.

    Work in pairs and go as YGIG. Use thick resistance bands.

  • Engine work Workout

    10 x 2min amraps/ 2min off, alternating for 40min

    A)
    10 dumbbell thrusters 45/25lbs
    15 cal row

    B)
    2 muscle up or bar muscle up
    30 du's

  • EMOM 12 Workout

    Odd min: 6-8 burbees + 20 DU/ 40 single unders
    Even min: 6-8 tng squat cleans 60/40kg

    *cleans have to be tng style

  • Pause Front Squat Strength

    Pause Front Squat
    6x3r @ 70%
    90s. Recovery

  • The other 3 RM Strength

    BENCH 3 RM
    In 30 minutes built up for load
    score is 3 of your best lifts

    Goal & Intensity:
    - Today we’re testing your current 3-rep max on the bench press. This is your summer starting point – we’ll build from here.
    - The aim is to lift the heaviest possible set of three reps with solid form. Start from full extension, lower the bar under control to your chest, and press it all the way back up.
    - Have a spotter and increase the load in small jumps. Keep your feet on the ground and shoulder blades tight on the bench.
    - RPE: 9–10/10

  • SKILLS Workout

    HSPU proggressions
    3 x MAX REPS

  • Cleans, push-ups and swings Workout

    12 min AMRAP: