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

  • Skin The Cat Workout

    5 x 3

    YGIG

  • Shoulder press Strength

    1 x 5 @65% of 90% 1RM
    1 x 5 @75% of 90% 1RM
    1 x 5+ @85% of 90% 1RM

    *If 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 5.

  • Back Squat 1 RTM (TEST) Workout

    Find your Back Squat 1 RTM in 25 mins.

  • Handstand Warm Ups Workout

    Wrist Stretches(1-4)
    Wrist Preps
    *wrist push up
    *first knuckle push up
    *wrist rocks
    *fingertip push ups
    For Wrist Preps use following template:
    3x1r, 5x1r, 3x2r, 4x2r, 4x3r, 5x3r, 4x4r, 4x5r, 5x5r

  • Day 04.1 Strength

    Build up to 5RM Bench Press (2min rest between sets)

  • Badger Workout

    3 rounds for time:

    • 30 squat cleans @95/65-lbs or 42,5/30 kg
    • 30 pull ups
    • 800m run

  • Back Squat Strength

    5x3 AHAP

  • Deadlift Strength

    Deadlift
    4x10 (go by feel)

  • Back squat 3x10 Strength

    In 10 minutes:

    Back squat 3 x 10

    • use more weight than thur, 5th Oct.
    • rest 2:30 between sets

  • Power Snatch 5RM Strength

    20 mins to find power snatch 5rm touch and go!