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

  • 19.11.2025 Accessory Workout Workout

    15 minutes of :

    5+5 Front Foot Elevated Lunges w/DB`S
    10-20 sec. Hanging L-Sit Hold
    10-15 RDL w/KB´S
    10 Hollow Rocks

    Rest as needed btw movements.

  • 4.11.2025 Mod. 18.2 Workout

    1-2-3-4-5-6-7-8-9-10 reps for time of:

    Front Squats 50/35kg
    Bar Over Burpees
    ...into remaining time :

    1-rep-max clean

    Time cap: 14

  • Day 09.1 Strength

    8x 2 Hang Clean + 1 Jerk

    -Work around 70-85% of max Clean and Jerk

  • Max reps kipping pull-ups Workout

    Max reps of unbroken kipping pull-ups.

  • Front squats Strength

    Strength (load)

    Front squat
    5-5-5, AHAP

    Accessory:

    5 rounds of:
    10 Reverse hypers
    10 Heavy KBS

    Rest 2 minutes between sets. Go heavy.

    Then

    50 weighted sit-ups. Split as needed

  • Chipper workout Workout

    Metcon (time)

    For time:
    10 Bar muscle-ups
    20 Deadlifts 125/85
    30 Devil’s press 22,5/15kg
    40 Goblet squats 32/24kg
    50 Box jump overs 24/20”
    100 Double-unders

    Timecap: 20 minutes.

    Accessory:
    4 Rounds of:
    10+10 Sideplank with a twist
    15 Banded abcrunches

  • Pause deadlift Strength

    4 x 4 pause deadlift

    • 1sec pause below knee
    • leave two reps in the tank
    • rest 3-4 min btw sets

    Advanced:
    pause deadlift on a riser
    -stand on a 10 or 15kg plate

  • Metcon Workout

    For time:
    10 hang power snatch 35/25kg
    10 pull up/c2b
    15 hang snatch
    15 t2b
    20 ohs
    2 rope climb

  • Clean 1RM Strength

    Find your 1 rep max of the day

  • 24.2.2025 FTP20 Workout

    20-minute Functional Threshold Power (FTP20)

    BikeErg – Max steady 20-minute effort for average watts

    Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.

    Checkpoints.

    @ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). You should be breathing hard but the legs should not yet feel heavy in this first part.
    @ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
    @ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
    @ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.