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

  • Prvn 20.10 Strength

    Every 2 min complete a set

    Power snatch
    1 x 5 @65% 1RM
    1 x 4 @70%
    1 x 3 @75%
    1 x 2 @80%
    1 x 1 @85%

    Squat snatch
    1 x 5 @65% 1RM
    1 x 4 @70%
    1 x 3 @75%
    1 x 2 @80%
    1 x 1 @85%

  • Main site Tuesday 231017 Workout

    EMOM

    • Run 1 minute
    • 15 squats

    The goal is to match or beat your run distance each round.

  • ERG + SITUPS Workout

    20 MIN AMRAP

  • OPTIONAL ENDURANCE Workout

    "WARM UP
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE
    EMOM x 40
    1) bike
    2) 20-30m D-ball/sandbag carry
    3) bike
    4) 10-20 GHD sit up / Scaled V-up
    PK 1-2, not too FAST !!!
    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • 21.10.2023 4RFT Workout

    4 Rounds, for total time

    20/15 (cal) Row
    20 Wall balls @(20/14lbs)
    20 Deadlifts @ 70/47.5kg
    20 Box jump overs 24/20″
    20 Handstand push-ups

    Rest 1-minute b/t rounds

    Target time. < 24-minutes

    Pacing. Push to a threshold pace you can sustain while keeping rest and transition time to a minimum. 2) Match your time as close as possible each round.

    Strategy. Begin each round with a tough row pace you think you can repeat and still transition right to your wall ball. Set the goal of keeping the wall balls unbroken, then DL and HSPU in 1-3 sets (but it’s better to chip away at smaller sets if you’d need excessive rest for bigger ones).
    Keep the box jump overs steady, where you can use the transition as your break before kicking right up for the HSPU.
    You only get 1-minute of rest, so make sure to factor this in with your pacing (the point isn’t to go so fast on round 1 that each round then gets slower and slower).

    Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest)

  • 21.10.2023 Clean & Jerk Strength

    Clean and jerk

    Build to a heavy double (H2) for the day @ 86+%1RM clean and jerk, go every 90-seconds

  • OPTIONAL ACCESSORY Workout

    3-4rounds:
    15-30s chin over bar hold
    15-30s ring support
    15-30s hollow hold

  • 21.10.2023 PK Workout

    Jog HR Zone 2-3

    60 minutes.

  • 20.10.2023 Gymnastic Bar Muscle-Ups Workout

    Bar MU drills – 2 to 3 rounds of:

    3 Supine kipping pull-up drill (hollow hold + hip snap) ( Floor )
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill

    3 Jumping bar muscle-ups with hip snaps

    (Rest as needed b/t each drill)
    Rest 90-seconds between each round

  • 21.10.2023 Accessory Workout

    3 Rounds @ your own pace

    8 – 12/side Bulgarian goblet split squats
    8 – 12 Ring rows
    30-seconds/side DB Off-set carry (front rack + suitcase)
    8 – 12/side Archer ring push-ups