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

  • Squat cleans Strength

    Squat clean 5x2

  • Optional Accessory: Workout

    Ski erg 3x 500m, 3min Rest.

  • 11.10.2024 Back Squat Strength

    Back Squat

    2 x 10 @ 60% +
    2 x 8 @ 70% +
    2 x 5 @ 75% +

    Go Every 3:30

  • Back Squat Strength

    70% x 5
    75% x 5
    80% x 3 x 3

    Just throwing in another squat session this week to keep the legs going. This shouldn't be too heavy if you follow the percentages.

  • Barbell cycling Strength

    Power snatch
    10
    8
    6
    4

    so set of 10 then rest, 8 rest 6, etc... Goal is to move well and increase as the reps go down.

  • Front squats Strength

    4x6 Front Squat.
    80% to be done as cluster sets
    2.2.2 then 3 minutes rest

    So 2 reps, 20 secs rest, 2 reps, 20 secs rest then 3 minutes

  • Week 6 Back squats Strength

    60% x 3
    67.5% x 3
    72.5% x8 ( 2 sets)
    67.5% x 8+

  • Back Squat Strength

    70% x 1
    77.5% x 1
    82.5% 4x3
    82.5% x3 +

    Working off your actual max.
    Post AMRAP in comments

  • 19.4.2021 Strength

    3-Position Power Clean ( High Hang - Hang - Floor)

    3 x (1+1+1) x 60%
    3 x (1+1+1) x 65%

    Sendoff 1:30

    Focus on speed!

  • BASIC CONDITIONING Workout

    WARM-UP | 10:00
    20 Arm circles forward & back
    10 Hip rotations – out and around
    10 Hip rotations – in and out
    15m bear crawl forward & back
    15m Heel walks
    15m Toe walks
    15m Karaoke (carioca)
    15m High knees walk
    15m Butt kicks walk
    15m high knees run
    15m Butt kick run
    15m Burpee broad jumps

    AMARAP20 EASY PACE:
    20 GTOH w plate (10/15kg plate)
    30 air squat
    20 shoulder press (15/20kg empty bar)
    30 cal ergo
    20 abmat sit ups
    30 thrusters (15/20kg empty bar)