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

  • 3-5 rounds, 30sec ON, 30sec OFF Workout

    3-5 rounds, 30sec ON, 30sec OFF

    1) Thruster 3 for 1 (KB/DB)
    2) D-Ball Carry (front of body)
    3) L-Hang
    4) Double KB Snatch (from ground)
    5) Airbike
    6) Double KB Straight Leg Sit-Up

    RPE 2-3

  • E2MOM for 6 rounds Strength

    E2MOM for 6 rounds:

    3 Power Clean. DnG.

    RPE 4-5

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

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

    1) 5 Pre Loaded Vertical Jump
    2) 10-20sec Handstand Shoulder Opener
    3) 10 Prone Double KB Row
    4) 5+5 DB Single Arm OHS
    5) 6 Banded Press in Split
    6) 20-40 kcal Airbike/Row/Run/Ski

  • E2MOM x 6 Workout

    E2MOM x 6

    6 Power Clean, touch and go
    6 Push Jerk
    6 Burpee Box over (facing the box)

    RPE 4

    Pick a loading you can hit all the reps unbroken.

  • 2, 5, 8, 11min AMRAP, 1min rest between Workout

    CONDITIONING

    2, 5, 8, 11min AMRAP, 1min rest between (total work time 26min)

    Row 20/15cal
    10 Burpee over Rower
    20 DB Snatch 22,5/15kg
    30 Wallball
    40 KBS 24/16kg
    50 Sit-Up
    60 DU

    RPE 3-4

    Every amrap starts with rowing. The idea is to go further every round. If you complete all, start a new round. Don´t start too fast.

  • WARM-UP Workout

    3 rounds
    20cal Row
    10+10 Single Arm KBS (eye level)
    5+5 KB Windmill video
    5 Box Jump 75/60cm

    Snatch Drills video + Thoracic Flow video

  • Power Clean Double Strength

    WEIGHTLIFTING

    Power Clean double. TnG or DnG, go by feel.

    EMOM x9

    Add loading after 3 set. Last set with RPE 4, or go by feel.

  • 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) 1-3 Skin the Cat
    2) 10m Dragon Squat
    3) 5+5 Lateral OHS
    4) 5-8 Prone Trap Raises
    5) 5-15sec Bridge Hold
    6) 10+10 Scapula Camshafts

  • 2 rounds: (6x5min AMRAP) Workout

    2 rounds: (6x5min AMRAP)

    5min AMRAP:

    Assault 15/12kcal
    15 KBS 24/16kg
    15 Box Jump

    Rest 3min

    5min AMRAP:

    Row 20/16kcal
    8 Burpee over Rower
    4+4 Single Arm KB Thruster 24/16kg

    Rest 3min

    5min AMRAP:
    Shuttle run 8x10m
    12 STOH (50/35kg)
    12 Power Clean

    Rest 3min and begin the second round

    This is consistency work again. Try to keep the same pace. Scale if needed.

    Target: 2+ rounds on each AMRAP

    1st round RPE 3
    2nd round RPE 3 to 4

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

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

    1) 5-10 Prone Cuban Press
    2) 5+5 Crossloaded Box Step-Up
    3) 10 Weighted Dead Bug
    4) 2- 5 Strict MU Transition (banded if needed)
    5) 20-30 Banded KBS (eyelevel)
    6) 20m Animals (bear crawl, pig crawl, lizard, bunny hop…)