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

  • Muscle snatch + ohs Strength

    3x 3+3 @50%
    2x 2+2 @55-60%

  • 14.10.2022 Zone 2 + Skill Practice ( Aruba ) Workout

    45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )

    Every 5 Minutes

    1-2 Pulling Skills

    • RMU
    • Strict RMU
    • BMU
    • Strict BMU
    • Rope Climbs
    • Butterfly

  • GYMNASTICS CONDITIONING Workout

    4x2min AMRAP, 1min rest
    between rounds:

    1-2-3-4-5-6...etc
    Ring MU
    10-20-30-40-50-60...etc
    DU

    RPE 4

    Target: Increasing reps for the
    whole workout (1+10, 2+20,
    etc…) Work for 2 minutes and
    rest for 1 min. On each new
    round continue where you left off
    on the last round.

    Tailoring Options:
    Ring MU→ Bar MU→ Jumping
    Ring MU/Bar MU→ C2B
    DU→ Single unders

  • Chin Ups 5x8-15 Workout

    No grinding. Keep 1-2 reps in reserve and stop before you loose speed.

  • THE PROGRM MASH 08/10/2022 Workout

    For time:
    10-1 reps for time:*
    Power cleans @70% of Your 1RM
    *Between each set 200m Run (Or Row) (9 sets total)

    5 min Rest, then:

    "JT"
    21-15-9 reps for time:
    HSPU / Push-ups
    Ring dips / Banded
    Push-up / Knees push-ups

    5 min Rest, then:

    10-1 reps for time:*
    Deadlifts @70% of Your 1RM
    *Between each set 15/10 cal Bike (9 sets total)

    5 min Rest, then:

    "Strict JT" **
    21-15-9 reps for time:
    Strict HSPU
    Strict dip
    Push-up

    **In this one. We have 3 options:
    A) If I could handle strict movements but not in this volume:
    We will mix strict and kipping. Starting with strict and switching to kipping.
    9-6-3 Strict HSPU, Strict dip, Push-up. and rest of the reps in KP (Set of 21 will be: 21 (9 Strict HSPU + 12 HSPU), 21 (9 Strict dip + 12 KP Dips) 21 Push-ups

    B)If I could handle strict movements but not in this volume:
    15-12-9 strict reps for time

    C) Repeat "JT"

  • A quick one Workout

    3 Rounds for time:
    15 Bar-facing burpees
    9 Hang power snatches 50/35kg // Weight for going ub

  • Squat Snatch 6x1 Strength

    Squat Snatch 6 x 1
    @80% of your 1RM

  • Back Squat Strength

    Back Squat Ladder
    3 rounds: 3-2-1 with 90sec rest
    between sets and 3min rest
    between rounds.
    One round is 3 reps, 90sec rest,
    2 reps, 90sec rest and one rep.
    Use the same loading for all
    sets, but add loading to each
    round.
    All rounds with RPE 4 to 4+
    Add 2,5-5% compared to last
    week.

  • Sots press Strength

    4x6 SOTS Press, elevate heels
    if needed
    RPE 3+ to 4

  • WARM UP Workout

    3 rounds:
    10-15 Cal Row/Bike/Ski
    8 Wall balls
    8 Burpee jump-ins
    2 rounds:
    5+5 Windmills with KB
    20sec Hold in bottom of squat
    with KB