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

  • 6x4min AMRAP, 2min rest between (A+B+A+B+A+B) Workout

    6x4min AMRAP, 2min rest between (A+B+A+B+A+B)

    A:

    5 Power Clean 70/50kg
    10 TTB
    15 Wallball

    B:

    5 STOH 70/50kg (no rack)
    10 Medball Clean
    15 Up and Down (burpee without jumping)

    Overall RPE 3-4. Scale if needed.

  • 90sec ON, 90sec OFF x10 Workout

    90sec ON, 90sec OFF x10

    Row 20/15cal + remaining time Squat Clean Thruster @60/40kg

    RPE 3-4
    This is not all out effort. Keep a steady pace and try to hit the same amount of clusters each round. Scale the loading and calories if needed.

    Target: 5+ clusters each round

  • E5MOM x4-7 Workout

    CONDITIONING

    E5MOM x 4-7, go by feel

    Run 400m
    Airbike 15/12 cal

    RPE 3-4, go by feel

    Start a new round every 5th minute or go by feel. Tailor the workout to fit your de-load week.

  • 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) 3-5min Monostructural (run, row, ski, bike…)
    2) 20m “animals” (gymnastic movements of your choice)
    3) 3-8 Strict Chest to Rings Pull-Up (use false grip)
    4) 5 Pike Push-Up
    5) 10-15 GHD Hip Extension
    6) 3-5 Man Maker

    RPE 2-3

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • Squat from the Hole Workout

    STRENGTH

    Squat from the Hole (front squat)

    3x5 RPE 4 to 4+

  • Optional accessory Strength

    Optional Accessory
    WEIGHTLIFTING

    Clean/Narrow Grip Snatch (power or squat)

    Every 60-90sec x12

    RPE 3 to 3+, or go by feel.

  • Squat Jerk Workout

    15min to test Squat Jerk

    Play with the movement and find out how narrow you can go. Bar from the ground or use a rack.

  • 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.

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

    1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
    2) Bridge Hold
    3) 10+10 Bulgarian Split Squat Thruster KB/DB
    4) 3-6 Jeffersson Curl
    5) 1-8 Rope Pull-Up
    6) Banded Core Hold 5sec
    6) Row/Assault/Ski 30-40kcal or run 400m

    RPE 2-3

  • 2 rounds Workout

    CONDITIONING

    2 rounds:

    Row 5min
    Ski 5min
    Airbike/C2 Bike 5min

    Nose breathing only (clear your ose before starting).

    RPE 2-3

  • Push Jerk triple Strength

    WEIGHTLIFTING

    EMOM x7

    3 Push Jerk

    RPE 3+ to 4. Bar from the rack or blocks.