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

  • Power snatch Strength

    5x3 power snatch
    70-75%

    Reset each rep

  • Murph Workout

    For time:
    1.6 km Run
    100 pull-ups
    200 push-ups
    300 squats
    1.6 km Run

    • Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

    • If you’ve got a twenty pound vest or body armor, wear it.

  • Split Jerk Strength

    6-10 sets: Split Jerk

    Use blocks or rack. Find the heavy of the day. Rest as needed.

  • E4MOM - Rowing & KBS Workout

    E4MOMx3:
    300/250m ROW
    15 KBS

  • Pull-up Phase One Program Workout

    DAY 1
    3 x 8-12 banded pull-ups. If you go over 12 move to a band with less resistance.
    25 x Ring Row. Add 3-5 reps a week. If you can string together more than 10 in row make the movement more difficult by being more parallel with the floor or add a weight vest. 
    25 x banded face-pulls. Add 3-5 reps a week.

    DAY 2
    5 × 5 Self-assisted pull-ups.
    3 × 8-12 curls with barbell.
    3 x 8-12 Behind the neck strict press.

    DAY 3
    5 × 2 Pull-up negatives.
    3 x max hang from a pull bar with 1 minute rest.  
    5 × 5 Self-assisted pull-ups.

    Record your progress towards a strict pull-up.

  • 10 min 2 liikettä Workout

    10min

    10 maljakyykky
    20 kp tempaus 22,5/15kg

  • Back Squat Workout

    5 x 5

    @ max 40%

  • 8.5.2024 3 RFT Workout

    3 rounds for time of:

    400m Run
    12 Deadlifts (Bodyweight)
    21 Box jumps 24"/20"

    TC 15 min

  • Shoulder Press 5x5 Strength

    Shoulder press 5x5 (AHAP)

  • Back squat Strength

    back squat

    4-4-3-3

    2-3 reps in tank/ not all out