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 clean 3x5 Workout

    Power clean 3x5
    3 cluster reps at 95% then last 2 at 85%
    30 secs set 1
    40 secs set 2
    45 secs set 3

    Just to clarify one set would look like this with 100kg Power clean
    95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

    Set 2 same but 40 secs intra set rest!

  • 16 min E2MOM 6 push presses Strength

    16 minutes, on the minute every other minute:

  • Heavy Day Strength

    For Load:
    3 - 3 - 3 - 3 - 3 - 3 - 3
    Back Squat
    - Rest 4:00-5:00 between sets

  • EMOM 10 Workout

    1 Snatch @ 80%

  • RING DIP´S Workout

    EMOM 8 MIN
    5 RING DIP´S

  • EMOM15 CLEAN & JERK + SWEATY POST WORKOUT Strength

    EMOM15:

    Work your way up with the weights!

    post workout
    On a 10:00 on clock:
    Perform 100 wall ball shots as fast as possible!

  • Työnnä ja veä Workout

    12 EMOM

    1. 5-10 strict pull-ups
    2. 5 bench presses 60-80% bodyweight
    3. Rest

  • Power cycling Strength

    EMOM12
    1. 6 tng power cleans & power jerks @50% from 1rm
    2. 4 tng power cleans & power jerks @60% from 1rm
    3. 2 tng power cleans & power jerks @70% from 1rm
    4. Rest

    *complete from the beginning in total of three rounds.
    *Percentages are just a guideline. Focus more on moving the bar efficiently, adding little bit of weight when the reps are reducing

  • Back Squat/Pull Strength 2. Workout

    5 Rounds
    A1) Back Squat x 5
    6-0-X-1
    Rest 1:30
    A2) Gorilla row x 8+8
    2-0-X-0
    Rest 1:30

  • Nutts Workout

    • 10 handstand push-ups
    • 15 deadlifts, 250 lbs/179 lbs or 115 kg/80 kg
    • 25 box jumps, 30 inch/ 24 inch or 75 cm/ 60cm
    • 50 pull-ups
    • 100 wallball shots, 20/14 pounds
    • 200 double-unders
    • 400 m run with a 45lb/35lb plate

    Resources

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry 1 PPCLI, based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.Video