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

  • Main site Tuesday 250408 Workout

    For total reps

    -female weights 125-lb barbell and 20-inch box
    -male weights 185-lb barbell and 24-inch box

    Stimulus and Strategy
    Today’s workout consists of consecutive Tabata intervals with a weightlifting movement and a gymnastics movement. Aim to work for most of the 20 seconds with minimal rest. Use light to moderate loading for the deadlifts, and consider stepping off the box during box jump-overs to jump into the next repetition safely. Transition quickly between the movements.

    Intermediate option
    For total reps

    -female weights 95-lb barbell and 20-inch box
    -male weights 135-lb barbell and 24-inch box

    Beginner option
    For total reps

    • Tabata deadlifts
    • Tabata box step-overs

    -female weights 55-lb barbell and 12-inch box
    -male weights 75-lb barbell and 20-inch box

    Coaching cues
    Focus on hip position and barbell placement during the deadlifts. Ensure the bar stays close to the body throughout the movement.

    Sources
    The Deadlift
    Box Jump-Over Variations
    Box Step-Over

  • 11.4.25 Workout

    SKILL

    10-20m skillitreeniä

  • OPTIONAL SPRINT METCON Workout

    For time:

    21/15cal echo
    15 bar facing burpee
    9 bmu

    TARGET UNDER 3MIN, TIME CAP 4MIN

    SCALED FOR TIME

    21/15cal echo
    15 bar facing burpee
    21 ttb

  • Sunday Spark easy pace Workout

  • Back squat Strength

    2x3x82
    2x2x87

  • Emomx12 SquatClean Strength

    6x2 SC
    6x1 SC

  • 12.4.2025 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans
    3 front squats, tempo 53X1
    3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders
    3 hang (squat) cleans

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

  • Clean & jerk x 9 Strength

    1:30min välein

  • Snatch x 12 Strength

    Tempaus 1:30min välein. Alussa kevyellä tempaus lantiota ja tempaus.

  • Main site Saturday 250412 Workout

    For time