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

  • Strength and power Workout

    5 Rounds for quality;
    10 jump lunges
    10 high box jumps
    10 strict hspu
    Rest 2 mins

    Go straight into the next movement. Rest at the end of each round

  • SKILLS EMOM Workout

    Skilllls EMOM x 5 (15min)

    *1-5 MU or strict chest to bar pull up
    *3-5 tempo kipping HSPU
    *30 sec weighted hollow hold (eg. 5 kg plate on the legs)

    Tempo Kipping HSPU: Descend slowly (count to three while descending). kip up. Scale to box HSPU, while keeping the tempo the same.

  • Triple the fun Workout

    A.
    8 Min AMRAP
    3 Bar Mu
    6 hang power clean 60/40
    9 Wall balls
    Rest 5 Mins
    B.
    8 Min AMRAP
    3 Ring MU
    6 STOH 60/40
    9 wall balls
    Rest 5 Mins
    C.
    4 Min AMRAP
    30 burpee box jumps
    Max wall balls

    Post total of A + B + C (only wall balls BBJ are not counted)
    Breakdown in comments.

  • EMOM for 8min: Workout

    7 Deadlift (70/50kg)
    6 Hang Power Clean
    4 Jerk

  • "Flight Simulator" Workout

    Double Unders

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    2. You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    3. You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    4.There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • 30min EMOM: Workout

    1) Monostructural
    2) Rounds 1-5: 5 Devils Press,
    Rounds 6-10 5+5 DB Snatch
    3) Rest

  • 21-15-12-9 Workout

    21-15-12-9
    Power clean 60/40kg
    T2B
    Burpee box jump

    Time Cap 12 Mins

  • Pause Snatch Grip Deadlift Strength

    3x5 Pause Snatch Grip Deadlift, 5 sec pause at knee height on the way up. Rest as needed between sets and use straps if needed. Keep a tight back!

    RPE 4

  • Snatch Complex: Hang (knee) High Pull + Hang (knee) Snatch. Strength

    Record loads and other thoughts for this complex.

  • For quality Workout

    4-5 rounds
    Power snatches x 2-4 reps @ 50-70% of 1 rm snatch
    Bar over burpees x 4-8reps
    Pull ups / c2b / ring row x 8-12 reps
    rest 1,5-2,5 min after each round