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

  • SHOULDER PRESS Strength

    Shoulder press

    10-10-10

    E3MOM / 2-3 REP IN TANK

  • METCON Workout

    For Time:
    5-10-15-10-5
    ttb
    10-20-30-20-10
    wallball

    Scaled For Time:
    4-8-12-8-4
    ttb / leg raises
    8-16-24-16-8
    wallball

    Target under 10min, Time cap 15min

  • Conditioning Workout

    Partner workout

    EMOM 14 mins
    odd: 20 synchro USA swing@24/16kg
    even: 25 DU each ( 50 single under)

    REST 3 mins

    For time ( Split reps evenly):
    6 rounds of
    14 Wall ball@9/6kg
    14 pull up kipping
    14 machine cals

    Timecap : 14 minutes

  • EMOM x 32-40 Workout

    EMOM x 32-40

    1) bike
    2) 10m hs walk / SCALED: 2-3 wall walk / OR 10 kb push press
    3) row
    4) 6-10 bar facing burpee

    work time 40-50s max, steady pace not all out!!

  • EMOM x 32-40 Workout

    EMOM x 32-40

    1) bike
    2) 3-10 bmu / c2b / pull up
    3) ski
    4) 20-40m sled push (easy/moderate weight; fast pace)

    work time 40-50s max, steady pace not all out!

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10m kb fr walking lunge
    10+10 suitcase deadlift

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-15 snowangel
    5+5 dead bug (slow tempo)

  • METCON Workout

    *Cash in: *
    30/20cal echo

    2rounds:
    80 DU
    16 double Kb reverse lunge@24/16kg
    80m farmer carry
    16 double Kb hang power clean

    Cash out:
    30/20cal echo

    Target under 12min, Time cap 15min

  • OPTIONAL SNATCH TECHNIQUE Strength

    4-5sets:

    3 snatch balance easy&fast

    EMOM / OR E75S

  • INTERVALS Workout

    4-5rounds:

    30s On / 30s Off
    1) echo
    2) ttb / leg raises
    3) shuttle run
    4) DU / practice

    TARGET EASY VK, NOT TOO FAST!!