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

  • Partner Conditioning Workout

    10 rounds w/ partner, IGYG (5 each):
    15/12cal Row
    15 Push-ups
    15 T2B

  • Accessories Workout

    3 sets:
    10 DB Lateral Raises
    10 DB Front Raises
    10 Seated DB Rear Delt Flies
    10 Inverted Rows
    - Rest as needed

  • Conditioning (54min) Workout

    EMOM 16:
    1: 15/12cal Row
    2: 10 Push-ups

    • Rest 3:00

    EMOM 16:
    1: 15/12cal Ski
    2: 10 Box Jumps 60/50cm

    • Rest 3:00

    EMOM 16:
    1: 12/10cal AB
    2: 10 Pull-ups

    Scaling:
    12/10cal C2 Ergs
    10/8cal AB

  • Shoulder Press (DELOAD) Strength

    5 sets:
    3 Tempo Shoulder Presses @RPE 7-8
    - Tempo 3-4sec down
    - Rest 2min btw sets

  • 1.4.2025 Shoulder Press & DB Row Workout

    Alternate B1/B2

    B1. Strict press, rest 1:00 before B2
    Build to heavy 3 (H3) @ 3 RIR (82-88%)
    +
    4-6 @ 90% H3
    +
    AMAP-2 @ 85%H3

    B2. Incline DB row, rest 2:00 before B1
    2 x 8-12 @ 2 RIR
    1 x AMAP @ same weight

    Notes (B1).
    – Build to a heavy 3 (H3) @ 3 RIR (around 82-88%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
    – Once you’ve hit the H3 set, you have 1 back-off set of 4-6 reps @ 90%H3, and 1 set of AMAP-2 @ 85%H2
    – AMAP = As many reps as possible. Challenge yourself and see how many reps you can get (with 2 reps in the tank)
    Notes (B2).
    – Your final set is AMAP @ the same weight as your previous set
    – AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

  • “Basic” vol. 111 Workout

    Technique

    Toes To Bar

    Emom 30

    1. 5-10 Toes To Bar/ Knees up/ Legs Up
    2. 20-30 Double Unders
    3. 30-45 sec Hollow Hold
    4. 12-16 alt Reverse Lunges
    5. Rest

  • "Dead Meat" Workout

    1200m Run
    50 Box Jumps
    50 Deadlifts 85/60kg
    600 Meter Run
    35 Box Jumps
    35 Deadlifts 85/60kg
    400 Meter Run
    20 Box Jumps
    20 Deadlifts 85/60kg

  • Saturday Madness Workout

    Partner workout
    AMRAP in 9 mins of: (divide anyhow)
    30 Row Calories
    25 Dumbbell Thrusters, 2x25/15 kg
    *Non-working partner needs to hold a handstand.

    Rest 2 mins

    AMRAP in 9 mins of:
    200 m Dumbbell Farmer Carry, 2x22.5/15 kg
    30 Toes-to-bars

    Rest 2 mins

    AMRAP in 9 mins of: (divide anyhow)
    30 Ski/Bike Erg Calories
    15 Dumbbell Burpees, 2x22.5/15 kg
    *Non-working partner needs to hang from pull-up bar..

  • INTERVALS Workout

    4-5rounds:

    40 DU
    10m s.a OH lunge R
    5 bmu / scaled c2b or pull up
    10m s.a OH lunge L
    40 DU

    rest 2min / @22,5/15kg / scale weight if needed

  • INTERVALS Workout

    4-5sets:

    12/10cal ski
    6 power snatch @40/30kg
    6 OHS
    6 high box jump over

    rest 2min