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

  • Quality work Workout

    3-4 rounds for quality
    6-8 db bench press
    6-8 inverted ring row
    20m db death march

  • Complex Strength

    8 x E90SEC
    power clean + front squat + jerk
    - find a heavy set

  • Clean&Jerk Complex Strength

    E2MOM
    tng power clean + jerk (5+5)
    - find heaviest complex in 5-7 sets, start light

  • The Chief🤠 Workout

    "The Chief"

    AMRAP in 3 minutes

    3 Power Cleans
    6 Push-Ups
    9 Air Squats

    Then Rest 1 minute

    Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

  • Hero workout "Jenkins" (with partner) Workout

    AMRAP (with a Partner) in 40 minutes

    50 Burpees
    400 meter Run
    50 Kettlebell Swings (24/16 kg)
    400 meter Run
    50 Pull-Ups
    400 meter Run
    50 Push-Ups
    400 meter Run
    Split work between partners as needed. Run together.

  • Gymnasty Workout

    EMOM 25

    1) double unders
    2) bar MU
    3) walking lunges
    4) toes to bar
    5) rest

    RPE 7

    -choose your reps per wanted RPE

    Goal & Intensity:
    -Practice skill, strength, and endurance in one balanced workout.
    -Movements challenge different areas, but the rest minute keeps the pace under control.
    -Steady effort by choosing your own reps to match RPE 7. Aim for quality reps without running out of time in the minute.
    -Focus on movement quality throughout, especially on bodyweight skills.
    RPE: 7
    Area of training and benefit: This workout develops body control, strength, and conditioning all at once. It is valuable practice because it teaches pacing and keeping movement quality under fatigue.

  • Shoulder press 1 Strength

    Build to daily technical heavy 1
    in 10 min

  • Push Jerk 5 RM Strength

    Push Jerk 5 RM

  • Bench Summer prog 8 Strength

    Tempo Bench press

    5 x every 4 min
    3 reps
    80% of 3 RM

    4-3-X-2

    Goal & Intensity:
    -Build upper body max strength and control under load. Same load trough out sets.
    -This is our second session using tempo — we continue to develop muscle tension and position awareness ahead of the 13.8. test.
    -Controlled eccentric and pause make each set demanding even if the load is not maximal.
    RPE 8 — sets should feel heavy but allow for solid form throughout.
    -Focus on an aggressive press during the “X” phase and keep driving your leg to the floor.
    Training Focus:
    Tempo bench press builds max pressing strength and improves force production from a paused position.
    Especially valuable for athletes looking to improve pushing power or performance under fatigue.

  • 4.8.2025 Cindy with steroids Workout

    AMRAP 15

    5 Strict Pull-Ups
    10 Push-Ups
    15 Air Squat
    1-2-3-4-5-6-7...Etc.
    Deadlift 120/90kg