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

  • METCON Workout

    FOR TIME

    21-15-9
    ohs @40/30kg
    ttb
    row calories
    .
    .
    SCALED FOR TIME

    15-12-9
    ohs @40/30kg / or front squat
    ttb / leg raises
    row calories

    TARGET UNDER 9MIN, TIME CAP 12MIN

  • JERK Strength

    6-8sets:

    2 jerk 70-80%

  • METCON Workout

    FOR TIME:

    20/15 echo calories
    20 hspu
    20/15 echo calories
    20 burpee box over
    20/15 echo calories
    .
    .
    SCALED FOR TIME

    20/15 echo calories
    10 hspu / or 20 push up
    20/15 echo calories
    10 burpee box over
    20/15 echo calories

    TARGET UNDER 7MIN, TIME CAP 10MIN

  • DEADLIFT Strength

    DEADLIFT

    8-6-4-2

    E3MOM / 1-2 RIR

  • METCON Workout

    For time:

    Cash in:
    30/20cal echo

    then:
    21-15-9
    kbs @32/24kg
    up&down

    Cash out:
    30/20cal echo

    TARGET UNDER 7MIN, TIME CAP 10MIN

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 clean pull + 5 hang squat clean + 5 front squat
    3) machine
    4) 5 press + 5 push press + 5 jerk behind the neck

  • PULL & PUSH Workout

    2-3sets:
    5-10 strict pull up
    5-10 strict ring dip

    • banded if needed

    scale up controlled negative

  • METCON Workout

    *For time: *

    150 DU
    40 burpee over bar
    30 pull up
    20 power snatch @50/35kg
    .
    .
    Scaled For time:
    100 DU
    30 burpee over bar
    20 pull up
    20 power snatch @40/30kg

    TARGET UNDER 8MIN / TIME CAP 12MIN

  • AMRAP 8 Workout

    AMRAP 8

    3 wall walk
    6 deadlift @100/65kg
    9 box jump over

    TARGET 4+ ROUNDS / SCALE WEIGHT IF NEEDED (80/55KG)

  • WARM UP Workout

    2-3rounds: 30 s On / 30s Off

    1) bike
    2) shuttle run
    3) up&down
    4) plank hold