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

  • Back squat Strength

    7x5
    Smolov

  • For time: Workout

    Cash in 15 burpees

    4rds:
    -6 power clean 35/25kg
    -16 db snatch 15/10kg
    -22 US KBS 16-20/ 12-16kg
    -1min rest

    Cash out 15 burpees

  • Accessories Workout

    5 rounds:
    12 Barbell Bicep Curls
    12 Diamond Push-ups
    1min Sandbag Bearhug Hold 60/40kg
    - Rest as needed

  • 6.2.2024 Intervals Workout

    2 sets of Intervals

    A1. 3 x 4:00 AMRAP

    10 DB snatches, alt @ 22.5/15kg
    10 Toes-to-bars
    10 Box jump overs, 24/20″

    A2. 3 x 4:00 AMRAP

    16 Wall balls @ 9/6kg
    8 Burpee pull-ups
    36 Double-unders

    Rest 2:00 between intervals

    Rest 4:00 – 6:00 between A1 and A2

    Flow. Do all intervals of A1 then all intervals of A2

    These are intended as fast, hard intervals that are still sustainable for the 4 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
    Aim to keep the DB snatches, toes-to-bar, wall balls and double-unders unbroken while maintaining a fast, steady pace on the box jump overs and burpee pull-ups. Use your transitions as rest and then get straight to work.

  • 6.2.2024 Workout Warmup Workout

    Warm-up

    5-minute Echo Bike
    +
    2 rounds
    5 Inchworms
    10 Tension swings
    5/side Single leg DB snatches
    5m/side KB front rack duck walk
    +
    2 rounds @ increasing pace
    4 DB snatches
    4 Toes-to-bars
    2 Box jump-overs
    4 Wall balls
    4 Burpee pull-ups
    20 Double-unders
    60-seconds rest between rounds

  • 6.2.2024 Strenght Circuit Workout

    Rotate A1/A2/A3

    A1. Deadlift, Rest 1:00 before A2
    2 x 5 @ 78-82% (3 RIR, then 2 RIR)
    4 @ 80-84% (2 RIR)
    3 @ 82-86% (2 RIR)

    A2. DB bench press – 3 to 4 x 12-15 @ RPE 8 (2 RIR on all sets) @ tempo 3101, rest 1:00 before A3

    A3. Strict pull up – 3 to 4 x 6-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before A1

    Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top

  • SKILL Workout

    kipping pull up/c2b

    E2MOM 5 rounds
    3-12 kipping pull up/c2b (unbroken)
    10-50 SU/DU

  • WOD, Strength / Technique: Strength

    Building to challenging - Clean complex

    Every 2' min for 7 sets
    1 Hang Clean pull
    1 Hang Power clean
    1 Hang squat clean

  • Conditioning Workout

    5 rounds:
    50m Skillmill Run
    20s HS Hold
    50m Skillmill Run
    20s HS Hold
    50m Skillmill Run
    - Rest 1:1

  • Conditioning Workout

    5 Rounds:
    1min Max cal Row
    1min Max cal Ski
    1min Max cal AB
    - Rest 1min