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

  • Back squat Strength

    3x7reps @75-79-83% of 1 rm.
    rest 3-4min bwn sets.

  • Solar Circuit Workout

    EMOM 25 min

    1) row
    2) box step ups
    3) DB row
    4) sit ups
    5) rest
    Choose reps per need
    RPE 6 - recovery wod

    Goal & Intensity:
    Recover from previous training, get the blood flowing, and move gently with purpose.
    Progress: Choose rep numbers based on how you're feeling today and how much recovery you need.
    Tip: Keep moving, but don't push the pace – this should feel good.
    RPE: 6/10 – recovery WOD

  • Back Squat + Box Jump prog 2.3 Strength

    Pause Back Squat + box jump

    5 x every 4 min

    3 + 3
    80% + 80% of max hight
    add 1-3kg to 14.4.

    Goal & Intensity:
    Build strength, control and explosive power from the bottom of the squat.
    Execution: Spend 15 minutes to warm up and built up to work weight. Then:
    5 sets every 3 minutes:
    3 pause back squats (80% of 1RM)
    3 box jumps (80% of max height)
    Progress:Add 1–3 kg compared to last time (April 14) if form stays solid.
    RPE: 7–8
    2 more sessions like this to go. Test day for 3 Rm 2.6.

  • Back Squat 5x1 Strength

    5x1 Back Squat
    We want you to build up to a heavy single.
    4th or 5th set should be the heaviest of the day.

    Full ROM
    Use spotters
    Hit some PR's

  • Christine Workout

    3 rounds of
    500 m row
    12 Bw Deadlifts
    21 Box Jumps

  • Tabata burpee Workout

    You know what to do.

  • Part 1: Front Squat Strength

    E3MOM x 3
    6 Front squat 60-80% 1RM

  • G-Skills Workout

    Handstand walk technique

    then

    EMOM 6
    7,5m HS Walk

  • BACK SQUAT Strength

    Back squat

    12-10-8-8

    E3MOM / 1-2 RIR

  • 24.2.2025 MAP5 Workout

    Max steady 5-minute effort for average watts

    Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

    Setup. Work through the PM monitor on the bike as follows:
    1) “Select workout”
    2) “New workout”
    3) “Single time (5:00, split time 1:00)”

    Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
    Checkpoints.
    @ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
    @ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
    @ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

    Rest 10 minutes before FTP20