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

  • Deadlift Strength

    4x5 Deadlift

  • Shoulder Press Strength

    4x6 Shoulder press

  • Deadlift Strength

    Deadlift 5 x 5

  • Open 23.3 Workout

    RX
    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb
    ♂ 95 lb, 135 lb, 185 lb, 225 lb

    Scaled

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches (weight 1)
    5 scaled wall walks
    50 single-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches (weight 4)

    ♀ 45 lb, 65 lb, 75 lb, 85 lb
    ♂ 65 lb, 95 lb, 115 lb, 135 lb

  • Deload Squats Workout

    After 15 min of lower body mobility find YOUR perfect technique:

    *Air Squat

    *Back Squat @ 30%

    *Front Squat @ 30%

    *OHS @ 30%

  • 🟩 SKILL DAY - SKILLS FOR REPS Workout

    Warm-up:

    3:00 easy ergo, then:

    3 rounds:
    10 Scapula push ups
    10 ring row
    10 scapula pull-ups
    10 alt. one leg squats to sit on a box
    5 leg raise / kahap
    1 partial wall walk

    PROGRESSIVE WARM-UP:
    5 jumping pull-ups
    10 pistol squats (feet on ankle or assisted)
    10 leg raises
    10 hspu from box or 5 partial wall walk

    5 kipping or banded pull-ups
    10 alt. pistol squats from box / plate
    10 toes to bar/rings
    5 hspu / 2 wall walk

    5 kipping / butterfly pull-ups
    10 alt. Pistol squats
    10 T2B / T2R
    5 HSPU / 3 WW

    Rest

    AMRAP

    3 Rounds / 30s ON : 30s OFF

    1) Pull-up (Kipping/Butterfly)
    2) Alternating Pistol Squat
    3) Toes To Bar / or Toes to rings
    4) Handstand Push Up / or Wall walks

    Score total reps
    Also post reps by movement

    POST WORKOUT / STRETCHING

    :30 active hang from bar
    :10 rest
    :30 side plank hold (r)
    :10 rest
    :30 side plank hold (l)
    :10 rest
    :30 cobra stretch
    :10 rest
    :30 downward dog stretch

  • Työntö telineestä 5x2 Strength

    Työntö telineestä
    2,2,2,2,2
    nousevat painot, tauot 2 min.

  • 28 min alkavalla minuutilla Workout

    28min alkavalla minuutilla

    1. Leuanveto tiukka
    2. Laite
    3. Etunojapunnerrus
    4. Laite

  • OTM for 16 minutes Workout

    Odd minutes:
    4 x High box jumps
    Even minutes:
    3-position snatch

  • Deadlift 3x12 Strength

    Deadlift, 65% max

    12 - 12 - 12