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

  • EMOM 10 Workout

    1) Max L-sit hold (max.45s)
    2) 20 Abmat Sit-Up

  • Front Squat Workout

    5 x 5

    @ 50% of 1RTM

  • Back Squat (Clusters 2.) Workout

    3 Rounds

    5 - 4 - 3

    30s rest between sets, new round every 05:00

    @ 60% of max BS

  • Push & Split Jerk Technique Workout

    -Push Jerk progression
    -Push Jerk pause and normal
    -Split Jerk foot position
    -Jump splits
    -Split Jerk

  • Shoulder Press 2. Strength

    3 x 70%
    3 x 80%
    3+ x 90%

    Post 3+ score in comments

  • Back Squats 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.

  • 5 Sets: Strength

    3 Front Squat + 6 Back squat

  • Hang squat snatch Strength

    hang squat snatch
    E90s x 9
    3-3-3
    2-2-2
    1-1-1

  • Conditioning Workout

    AMRAP 12

    YGIG / round

    @ 2 x DB 22,5/15kg

    4 Devils press
    7 Front Squat
    4 STOH

    Score is total reps per team

  • EMOM 14 Workout

    1) 6 Kipping Pull-Up
    2) 6 Kipping HSPU