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

    In teams of 2 ‘I Go U Go’
    3:00 for max Reps
    1. Burpee Box Get Over
    2. Double Under
    3. Medball Sit-Up @9/6
    4. Push-Up
    5. PGTOH @20/15
    6. Air Squat
    7. T2B
    8. Partner Assisted Handstand Hold
    9. Goblet Lunges @24/16
    10. Am Swing @24/16kg

  • 6.9.2024 Free HS Hold ( Basic & Prep ) Workout

    Freestanding handstand hold

    1 to 2-minutes on your hands*

    • Give yourself no more than 5-minutes to accumulate this time

  • Snatch Strength

    Find heavy of the day in 15min
    (RPE 4+ to 5)

  • High Hang Squat Snatch Strength

    3 sets of High Hang Squat Snatch
    Double. Rest as needed between.

    Target: easy with the loading. This
    exercise is for your speed under
    the barbell.

  • Olly's Erg Workout

    Run 6 km
    Bike 9 km
    Row 3 km

  • 6.9.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses

  • Bench press Strength

    8-7-6

  • 29.3.2024 Warmup Workout

    5:00 BikeErg
    +
    2-3 rounds
    5/side Elevated ankle lunges
    5/side Tactical ankle rocks, alternating
    5/side Pistols to a band
    +
    1-2 Rounds
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    +
    1000m BikeErg
    10 GHD sit-ups
    1 Rope climb
    10 Single-leg squats, alt
    8m
    3-5 Ring muscle-ups

  • 10 min E2MOM: 2 Hang Power Snatch + 1 Snatch Strength

    10 min E2MOM:
    • 2 Hang Power Snatch
    • 1 Snatch
    Recommended: 75% NT1RM

  • "Assault Man Eater" Workout

    5 Rounds For Time
    100/80/60/40/20 Single-Unders
    75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
    50/40/30/20/10 cal Assault Air Bike
    30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
    20/16/12/8/4 Deadlifts (bodyweight)