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

  • "Murph Progression" 2. Workout

    4 Rounds YGIG*:

    Hill Sprint with MB 9/6 kg
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    *Both Complete 4 Rounds

    TC 18min

  • Snatch Workout

    EMOM 12 (3 Rounds)

    Minute 1 - 3 reps
    Minute 2 - 2 reps
    Minute 3 - 1 rep
    Minute 4 - REST

    @ 75%

  • Snatch pull 3×3 Strength

    Snatch pull 3×3

  • Back squat Strength

    Wendlers 4th cycle 5-5-5, (40%, 50%, 60%).

  • "MACHO MAN" Progression 8 Workout

    FOR TIME:

    Power Clean - Front Squat - Push Jerk

    2 x KB 24/16kg

    21 - 15 - 9

    TC10min!

  • Shoulder press Strength

    70% of 90% 1RM x 3 reps
    80% of 90% 1RM x 3 reps
    90% of 90% 1RM x 3+ reps

    *If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.

  • Back Squat Pause Workout

    3 x 6 @ 70% of previous

    3 sec pause at the bottom

  • Wide Grip Pull-Up Workout

    Find 1 RTM

    then

    3 x 3 @ 80%

  • 7 rounds, 30sec ON, 30sec OFF Workout

    7 rounds, 30sec ON, 30sec OFF:
    1) Row (kcal)
    2) Burpee
    3) Shuttle Run

  • Conditioning Workout

    10-8-6-4-2
    power clean 60/40kg
    200m run

    10min time cap