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

  • 22.3.2024 EMOM 40 Workout

    EMOM 40:00

    1) 10-20 cal Row
    2) 10-20 (cal) BikeErg
    3) 10-20 cal SkiErg
    4) Rest

    – Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).

  • Power Snatch Strength

    6 sets of Power Snatches
    Set 1: 3 @72%
    Set 2: 2 @75%
    Set 3: 1 @77%
    Set 4: 3 @75%
    Set 5: 2 @77%
    Set 6: 1 @80%
    - 2min Rest btw sets

  • Speed work Strength

    Speed work, rest at least 2 min between sets
    A1) hang power snatch 3x4x60%
    A2) hops 3x10m
    A3) drop jumps 3x4
    A4) jumping push ups 3x5

  • Box jump 10x emom 10min Workout

    Emom 10min
    10 bux jumps / emom
    Total 100 box jumbs
    M61cm / F51cm

  • Extra Credit 10-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    :30 Lat/Prayer Stretch on Box
    5/5 Staggered Stance Good Mornings
    10/10 Ankle Distractions*

    *Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can't touch the box without the heel coming off the ground, you have gone too far.

    -Rest as Needed b/t Sets-

  • 27.5.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Sunday 210 Workout

    4 wall ball / t2b/hspu
    2 wall ball / t2b/ hspu
    6 wall ball / t2b / hspu
    4 wall ball / t2b/ hspu
    8 wall ball / t2b / hspu
    6 wall ball / t2b/ hspu
    10 wall ball / t2b /hspu
    8 wall ball / t2b / hspu
    12 wall ball / t2b / hspu
    10 wall ball / t2b / hspu

    Rest when needed.
    Quality.
    Raiser can be used hspu.6kg wb

  • 3x2 Workout

    43Sets
    2:00 AMRAP
    200/175m Row
    12 Box Jump Overs
    Max Thrusters (40/30)
    -rest 2:00 between sets-

  • Helkropp Strength

    A: Bench Press 5x3
    B: Strict pull ups 3set
    C: Seated leg press 3set
    D: SA Seated rows 3set

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM 5-8 rounds
    1) 5-20m hs walk / scaled2-4 wall walk
    * remaining time easy bike
    2) 60m kb front rack carry
    * remaining time easy bike

    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"