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 15 Workout

    1) (21/15) (18/12) (15/9) Cal Row
    2) 14/12/10 V-Up
    3) 8/7/6 Devils Press
    4) 14/12/10 Pull-Up
    5) REST

  • Snatch Balance Workout

    5x3 Snatch balance
    This is primer for the snatch, you can dip and drive.

  • Clean & Jerk Strength

    5 x 2 power cleans + 1 jerk

    *all the sets with about 75-80% from 1rm OR with a weight that feels challenging but possible to focus on technique, performed every 2 minutes.

  • Paused back squat Strength

    3 x 3 (2 reps in the tank)
    3 x 2 (1 rep in the tank)

    *New set every 3 minutes
    *One clear second in the bottom, explosively up!

  • Push Press 3x5 Strength

    Push Press (3/3)

    3x5, rest as needed between

    RPE 4 to 4+

    Add 2,5-5% compared to last week.

  • Shoulder press Strength

    4 - 4 - 4 - 4

    Technical max every set (1 rep reserve every set)

  • 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

  • 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.