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

  • Shoulder press Strength

    50% x 5
    60% x 3
    70 % x 2
    75% x 1
    80% AMRAP
    Post reps in comments on the last + set
    I would now suggest we use our actual 1RM

  • 2:1 Until Completion Workout

    2 Mins on : 1 Min Off
    60 Double unders
    15 T2B
    AMRAP Devils press 2x22.5/15kg

    Time until you complete 100 Devils press (This is going to be very hard so set a target of 80/70/60! Decide after the first round and hit it!

    TC 30 Minutes.

    Scaled option 80/60
    40 DU or 80 singles
    10 t2b or 15 knee raises.

  • DB EMOM Workout

    12 Min EMOM;
    1. 10-15 DB push press
    2. 14 db step back lunge.

    This is easily done with KB's if needed

    2x22.5/15kg

  • Push and pull Workout

    5 Rounds for quality
    6-10 Eccentric ring pull ups. 5 secs on each rep. scale to chin up on pull up bar
    10 seated double kb or db press.
    1 Min plank.

  • Simple and effective Workout

    30 Min EMOM
    1. 18/12 Cal Row (45 secs max)
    2. 15-25 Wall Balls
    3. Rest

    Stay consistent and hit the same numbers. Scale as needed.

  • Shoulder press week 2 Strength

    55% x 5 reps
    62.5% x 5 reps
    67.5% x 10 and 2 sets
    67.5% x AMRAP ( leave 1-2 in the tank)
    The first two sets are super light so you can use these as a warm up.
    Again use that 90% as your max and take the above from that
    Post Amrap in comments

  • 8 x alkavalla 2 minuutilla 1 tempaus riipusta + 1 tempaus Strength

    8 x alkavalla 2 minuutilla
    1 tempaus riipusta + 1 tempaus, rakenna maltilla

  • Conditioning Workout

    10 - 1

    YGIG "chasing style"

    Power Snatch 50kg/35kg
    Box Jump

    TC 10min

  • For total reps Workout

    EMOM 20 min
    1) bar MU
    2) RKBS 24/32kg
    3) Box Pike HSPU
    4) rest
    RPE 8, make it hard and increase volume for the level you have

    Goal & Intensity
    -Build strength–skill capacity in three demanding movements and find the right volume for yourself at RPE 8.
    -Each minute should feel challenging yet controlled without technique breaking down.
    -A steady, tough EMOM elevates the heart rate and heavily loads upper-body strength and stamina.
    -Keep the rep numbers consistent every round — steady output beats one big early effort.
    RPE: 8 → technically clean, clearly difficult, but not at your breaking point.
    Why: This session develops upper-body explosiveness, stamina, and high-skill movement under fatigue — exactly the qualities needed for Open-style workouts and demanding metcons.

  • power clean complex Strength

    9xe90s

    2 hang power clean + 1 power clean