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

  • 30-45min for Quality Workout

    30-45min for Quality

    1) Row/Assault 30-50kcal
    2) 5+5 KB Squat Clean
    3) 10-15 Box Jump
    4) 5-10 Passthrough (parallettes or 2xKB)
    5) round of Cindy (5 pull-up, 10 push-up, 15 air squat)

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Lunge Flow
    2) Thoracic Flow
    3) 3-5 False Grip Walk-Ins
    4) 5-10 Cuban Press
    5) 10-20 GHD Hip Extension
    6) 10+10 Ring Circles

  • Optional accessory Strength

    Optional Accessory:

    Barbell Complex:

    6 set, every 90sec. Find heavy of the day

    Hi-Hang Squat Clean + Hang Squat Clean + Push Jerk

    RPE 4-5

  • Strength work Strength

    4 rounds, rest as needed:

    1) 6 Bench Press
    2) 3 Weighted Pull-Up
    3) 10-25 GHD Sit-Up

  • Barbell Cycling Workout

    Barbell Cycling

    3 rounds, in 2min window, TnG reps.

    10 Power Snatch (2min)
    10 Power Clean (2min)
    10 Jerk (2min)
    10 Power Clean + Jerk (2min)

    RPE 3-4

    First do 10 PS and rest the remaining time from 2 minutes. Then 10 PC, next Jerk and final 2min with PC+Jerk. That´s one round. Start a new round and add loading if needed. Total of 3 rounds (24min workout)

    Don´t go crazy with the loading, be efficient. Don´t do reps at any cost!

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    5 rounds (22,5min total):

    90sec @10k pace +/- 5sec
    (RPE 3)
    60sec @5k pace +/- 5sec
    (RPE 3 to 4)
    30sec @2k pace +/- 5sec
    (RPE 4)
    90sec @active recovery
    (RPE 2)

    If you don´t know your 10k, 5k and/or 2k pace, use the RPE chart. This is not all out effort, but it will get pretty nasty! One round is 4,5min, no rest between rounds.

  • Split Jerk Triple Strength

    WEIGHTLIFTING

    Split Jerk Triple Every 90-120sec x9

    1-3@RPE 3+
    4-6@RPE 4
    7-9@RPE 4+ (1-2 reps in the tank)

    Bar from the rack or blocks. Try to add 5-10% compared to last week.

  • Squat Clean + Front Squat + Hang Squat Clean Thruster Workout

    WEIGHTLIFTING

    7 sets, every 90-120sec

    Squat Clean + Front Squat + Hang Squat Clean Thruster

    RPE 3-4, go by feel.

  • 3-5 rounds for quality Workout

    3-5 rounds for quality

    1) Row/Assault 40kcal or run 400m
    2) 10-20 GHD Sit-Up
    3) 5-10 Wallball 2 for 1
    4) 10-20 Ring Row
    5) 10 2xKB Front Squat
    6) 30-50 DU

    RPE 2-3

  • Rowing Intervals Workout

    CONDITIONING

    Rowing Intervals

    Row 12x500m, 30sec rest between

    Overall RPE 3 to 4

    Target: Keep a steady and repeatable pace. All sets within 3sec.