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

  • Conditioning Workout

    For time with partner
    3 rounds of
    30 Double KB deadlift @24/16kg (YGIG)
    30 Double KB Push up (YGIG)
    30"Partner assisted HS hold each person
    Timecap: 12 mins

    REST 3 mins

    For time with partner
    3 rounds of
    30 syncro USA swing@24/16kg
    30 box jump over @60/50cm (YGIG)
    30" L-hang each person
    Timecap: 12 mins

    REST 3 mins

    Partner Tabata for AMRAP
    4 rounds ( total 8 mins)
    20" amrap for Partner1 then 20" amrap for Partner2
    Double under
    KB Snatch @24/16kg
    Goblet squat @24/16kg

    Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

  • EasyWOD 17.4.2025 Workout

    Voima
    E3MOM, 3 rounds
    12 weighted box step up alt.

    WOD
    FOR TIME
    21 - 15 -9
    KB thruster
    ring row

  • BULLETPROOF STRENGTH Workout

    Week 4
    Session 2/2
    A)
    4 x 8/8
    Back rack cossack squats
    Moderate weight
    - same weight across all sets
    - rest 90” btw sets

    B)
    Bench press
    Use your training max for the percentages
    Training max = 90%of real 1 RM
    Week 4 DELOAD
    1x5@60% of training max
    1x5@60%
    1x5@60%

    C)
    4 sets :
    EMOM 16 mins
    Min 1: Glute bridge dumbell floor press x 12
    Min 2 : 3 wide /3 normal / 3 narrow grip pull up
    Min 3 : barbell windshield viper 40"
    Min 4 : REST

  • 17.04.2025 Workout

    Deadlift

    A) Build Up To Days Heavy 4RM

    B) 2-3 x 4-6 Reps @85-90% From heavy 4
    *Rest 3min between sets

    Upper Body Strength

    A) Build up to days heavy 3RM Strict Press
    +
    1 Set of 4-6 Reps @90% From 3RM
    +
    1 Set of As many reps as possible @85% from 3RM

    *Between every set of Strict Press:

    -8-12 Reps Each arm

    Engine

    1- 2 Sets of Intervals

    A1 For Time:

    • 20 Cal Echo
    • 20 WB

    • 20m DB Walking Lunge (2x50lbs)

    • 2min Recovery Bike-
      Into,

    A2 for Time:

    • 20 Cal Ski Erg
    • 15 Pull Up
    • 15 Burpee To Target

    -3min Recovery Bike-
    *Repeat second time if energy

  • Clean 10x2 Strength

    Clean 10 x 2

  • Jerk (Behind the neck) 1-1-1-1-1 Strength

    Jerk (Behind the neck) 1-1-1-1-1
    Increase weight

  • Hang Power Clean 5-4-3-2-1 Strength

    5-4-3-2-1 reps:
    • Hang Power Cleans
    Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

  • Snatch Grip Pull 5-5-5 Strength

    3 sets:
    • 5 Snatch Grip Pulls
    Weight: 85%, 95%, and 105% of 1RM Snatch.

  • Hang Power Snatch 5-4-3-2-1 Strength

    5-4-3-2-1 reps:
    • Hang Power Snatches
    Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

  • 10 min EMOM: Snatch / C&J + Burpees Workout

    10 min alternating EMOM:
    ­Even min:
    • 6 Snatch 95/65#
    • Max Burpees
    Odd min:
    • 6 Clean & Jerk 95/65#
    • Max Burpees
    Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60.