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

  • Strict pull ups 4x5 Strength

    Strict pull ups 4x5

  • Technique & Quality Workout

    EMOM 30 min

    1) easy row
    2) kipping hspu
    3) rest
    4) Thrusters 2 x KB
    5) kipping chest to bar pull up
    6) rest

    RPE 6-7

    Goal & Intensity
    -Build sustainable work capacity and skill control under moderate fatigue.
    -Practice smooth transitions between cardio, gymnastics, and loaded movements.
    -A steady 30-minute EMOM with built-in recovery minutes to manage heart rate.
    -Movements should feel repeatable and technically solid.
    RPE 6–7, challenging but controlled.
    -You should be able to maintain the same quality from start to finish.

    Coach’s Tip:
    Move trough out the minute for 50s. in steady pace
    Focus on clean movement, not speed.

  • Back squat Strength

    Back squat

    10-8-6-6

    E3MOM / 2-3 reps in tank

  • Turkish get-up 3x 3+3 Strength

    Turkish get-up, three sets of six reps, 3 for both hands.

  • Core Wod Workout

    EMOM 8

    5 Hollow Rocks
    5 V-ups
    5 Push-ups
    Remaining time in plank hold

  • 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.