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

  • Gymnastics quality Workout

    EMOM 18 min
    1) Toes to bar
    2) HSPU
    3) rest

    • Reps per RPE 7 ___ Goal & Intensity -Build control and capacity in upper-body gymnastics. -This is not max effort, but clean, repeatable reps at a steady pace. -Maintain quality and rhythm through all 18 minutes. -Ask yourself each round: “Can I keep this pace until the end?” If not, scale now. RPE: 7 → challenging yet controlled. You should feel like you could do 2–3 more reps if needed. Why: This session builds consistency, shoulder stability, and body control, turning gymnastics movements into efficient and sustainable skills. The accessory work strengthens back, core, and scapular control, key for resilience and long-term progress.

  • Weightlifting Strength

    otm 10: clean pull + squat clean

  • 27.10.2022 Bench Press Strength

    Bench Press

    3-3-3-1-1-1

    Go Every 3:00

  • Front squats Strength

    Strength (load)
    Ft. Squat 5RM + AMRAP @ 90%

  • 12.8.2025 Swing & Push-Ups Workout

    EMOM 8 Work 0:40 / Rest 0:20 ( AMRAP )

    Odd : KB Swing 24/16kg
    Even : Push-Ups

  • Back squat 1x20 Strength

    Do 20 reps of Back squat unbroken.
    Add 5-10kg from last week.

  • BACK SQUAT Strength

    Back squat

    8-6-4-4

    E3MOM / 1-2 reps in tank

  • FRONT SQUAT Strength

    Front squat

    8-6-6-4

    E3MOM / 1-2 RIR

  • Deadlift Strength

    5 x 5 deadlift
    - leave two reps in the tank
    - rest 3-4 min btw sets

  • Metcon Workout

    For time:

    30 wall ball
    30 box jump over
    30/24 cal row
    20 wall ball
    20 box jump over
    20/16 cal row
    10 wall ball
    10 box jump over
    10/8 cal row

    Tc 15min