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

  • Snatch Strength

    Every 1.5 min for 9 mins (6 sets)
    2 squat snatches @60-80%.
    Sharp and good quality lifts. not max weights.

  • Detox Workout

    30s. On 30s. Off for 30min
    1. Double unders
    2. Hollow body leg raises
    3. 3 to 1 Thruster (front squat+push press+thruster = 1rep)

  • 1RM Deadlift Strength

    In 12 minutes:
    Establish your 1RM Deadlift with good form.

    Rest 1 minute, then:

    With 80 percent of 1RM, do AMRAP of Deadlifts.

    Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position. If you loose good form, you are done!

  • WOD Workout

    For time @80-90% effort :
    2 rounds
    15 power cleans @40-50%
    15 bar over burpee
    rest 2 min
    2 rounds
    12 power cleans@50-60&
    12 bar over burpee
    rest 2 min
    2 rounds
    9 power cleans@60-70%
    9 bar over burpee

    Scale the reps to 12-9-6 if needed.

  • Warm up Workout

    4 min cardio
    15+15 banded monster walk (forward/backwards)
    10+10 banded one leg glute bridge
    10+10 samson strech with stick
    30 shoulder taps on wall climb hold or just hold for 30s
    :30 hanging from bar
    15 ring row
    10 wall squats

    then

    2 rounds of burgener clean warm up

  • Warm up Workout

    2 rounds
    1:30 cardio
    5 inch worm
    25 plate hops
    15 gtoh with plate
    5+5 plate windmill
    15 mountain climbers
    :20 hanging from bar

  • 4x5 OHS Strength

    5-5-5-5 Overhead squat, 70% from snatch max

  • Tuesday Intervals Workout

    Switch A & B & C
    All 4 Min AMRAPs
    A.
    10m HSW
    15 Deadlifts 100/70kg
    10 bar over burpees

    Rest 2 Mins
    B.
    10 DB push Press 2x22.5/15kg
    10 t2b

    Rest 2 Mins
    C.
    10/10 KB snatch 24/16kg
    20 pistol squats

    Rest 2 Mins

    Repeat everything twice you can start where you like in a bigger class but keep the same order.

    36 Mins total

    Score is total reps

  • 4 rds for time Workout

    4 rds
    15/12 Cal Bike/Row
    15 Box jump overs
    15 American KB swings

    Tc: 13 min

  • Back squats & KBS Workout

    Strength (load)

    7 Rounds, every 4:00
    5 Back squats
    12 KBS

    Score: total kg lifted

    Accessory:
    3-5 rounds of:
    8/8 Windmills
    10-15 GHD Sit-ups w/medball
    10-15 Back extension w/medball

    Rest as needed
    Choose moderate/heavy weight.