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

  • Deadlift 5x3 Strength

    Deadlift 5x3 @75-85%

  • 5.11.2024 Active Recovery Workout

    48 Minutes Of:

    2 Rounds : ( empty barbell )

    5 Snatch Deadlift
    5 Snatch Pull
    5 Muscle Snatch
    5 Overhead Squat
    5 Hang Snatch

    4 Minutes Cardio

    2 Rounds :

    20 Single Leg V-Ups
    20s Hollow Hold
    15 Abdominal Crunch
    20s Arc Hold

    4 Minutes Cardio

  • Gymnastics for 20-30min Workout

    Gymnastics for 20-30min.
    Check the video or make your own moves.

  • 7 rounds: 30sec ON, 30sec OFF Workout

    7 rounds: 30sec ON, 30sec OFF

    1) DU
    2) Devils press, 15/10kg
    3) Row

    Keep a steady pace, not all out effort.

  • 10 rounds, 1min ON, 30sec OFF Workout

    10 rounds, 1min ON, 30sec OFF

    1) Row 10/7kcal, 10 Box Jump
    2) 8 Thruster (40/30kg), 8 C2B

    Work these as AMRAPs, don´t start again a new round. Scale if needed. Keep a steady pace. Total time of workout is 30min.

  • 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) Flow of your choice (frog/hip/ankle/thoracic…)
    2) 5+5 Hollow to pistol, weighted if you can (KB/plate…)
    3) 10-30 Wall Facing Shoulder Tap
    4) Bridge Hold
    5) 10+10 Lunge Rotation Ball Throw
    6) Hanging Scapula Camshafts
    7) Row/Assault/Ski/Run 2-5min

  • 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!