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

  • WOD accessory Workout

    For quality:
    In 8 minutes build heavy 1+1 heavy turkish get up.

  • 6.8.2024 Workout Warmup ( Basic & Prep ) Workout

    2 Rounds
    5 Inchworms
    8 Scapular push-ups
    5 Scapular pull-ups
    3-5 Pike compression slides
    +
    2 Rounds
    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    8 V-ups
    +
    3:00 Row / 3:00 BikeErg @ easy
    2:00 Row / 2:00 BikeErg @ moderate
    1:00 Row / 1:00 BikeErg @ moderate hard
    +
    Build up to workout weight on power clean and push jerk
    * prep the other movements between sets
    +
    Once through @ workout pace
    5 Power cleans @ workout weight
    5 Bar-facing burpees
    5 Chest-to-bar pull-ups
    5 Push jerks @ workout weight
    5 Box jump overs, 24/20″
    5 Toes-to-bars

  • "MIKKO'S TRIANGLE" Workout

    EMOM 39:
    1min Row
    1min SkiErg
    1min Assault Bike
    1min Rest

    Set a single number of calories and complete that amount of work each minute - every minute.
    Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

    Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

    Scaling:
    Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

  • Power Snatch Strength

    12 sets of Power Snatch:
    Set 1: 3 @ 65%
    Set 2: 2 @ 70%
    Set 3: 1 @ 73%
    Set 4: 3 @ 68%
    Set 5: 2 @ 72%
    Set 6: 1 @ 75%
    Set 7: 3 @ 70%
    Set 8: 2 @ 75%
    Set 9: 1 @ 80%
    Set 10: 1 @ 83%
    Set 11: 1 @ 85%
    Set 12: 1 @ 88%
    - Rest 2-3min btw sets

  • RIC 050824 Snatch 2 Strength

    EMOM 5
    1 Snatch @88-93%

  • RIC 050824 Snatch Strength

    3 sets
    1 pause snatch (3sec at knee) + 1 hang power snatch
    @63-73%

  • RIC 050824 WOD Workout

    12 - 9 - 6 reps of:
    Burpee to jumping pullup
    Full snatch, 30kg

  • Bench press Strength

    1rm bench press

  • Push press Strength

    1rm push press

  • Conditioning Workout

    Partner Workout

    A) AMRAP 15 mins
    Partner 1 - Max Cal row
    Partner 2 - 1 round of :
    4-6-8-10-12 … etc (Both partners must complete the given set before advancing to the set with higher rep )
    Box jump @60/50cm
    burpee Pull up
    dumbell squat @2x22,5/15kg

    When the triplet is done, switch!

    REST 3 mins

    B) AMRAP 15 mins (You Go, I Go)
    10-20-30-40-50…
    Cal row
    DB alt . Renegade row (total reps)
    Double under (each, one person completes first)
    Dumbell deadlift @2x22,5/15kg