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

  • 2-5 set, rest as needed Workout

    2-5 set, rest as needed:

    1) Hollow Rock 360
    2) 60sec Active/Passive Hang
    3) 10-15 Banded Good Morning
    4) 5+5 Single Arm DB Thruster

  • 7x1 Squat Snatch Strength

    7x1 Squat Snatch
    Every 60-90sec

    Work up to 85-90% of 1RM

    RPE 4

  • Optional accessory Strength

    Optional Accessory:

    Squat Snatch

    Find Heavy of the day in 20min.

    Time starts when you load the bar.

    RPE 5

    Then 6-9 Singles every 60-90sec with 80-88%

  • Skill Day Workout

    @Skillday

    2-4 rounds, rest as needed, RPE 2-4, go by feel

    1) 1-2 Skin the Cat video
    2) 5-10 Crossbody Hollow Pull-Down video
    3) 10-20 Bar Hanging Hip Touches video
    4) 5+5 Lying Shoulder Circles video
    5) 10-20 GHD Hip Extension

  • WARM-UP Workout

    5min Row/Airbike
    Then 3 rounds:
    10m 4-Step Walk video or Inchworm Walk
    10 KB Deadlift
    10 KBS
    3+3 KB Goblet Lateral Lunge video
    30sec Plank Hold

    Squat Flow with a Plate video and/or Frog Flow video

  • 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) 30-50 DU or DU practice
    2) 5 Jefferson Curl
    3) 1-3 Rope Climb (legless)
    4) 10m Dragon Squat
    5) 3-10 Bottom Half + Top Half + Full TTB
    6) 5+5 Crossloaded KB/DB Squat

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time

    21/15cal Airbike
    15 Deadlift @60/40kg
    9 Hang Power Clean
    6 Front Squat
    3 Jerk

    RPE 3 to 4

    Target <9min
    Badasses use 70/50kg.

    Or go by feel, without a timer.

  • 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.

    Practise Ice-Cream Maker for 10-15min (rings or bar)

    1) 1-3 Skin the Cat
    2) 10-20 Scapula Push-Ups
    3) 10-20 Bar Hanging Hip Touches
    4) 5-10 Rower Pike-Up
    5) 5+5 Single Leg Hip Thrust
    6) 20-50cal row/bike/ski

  • 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) 10-30 Handstand Plate Step-ups
    2) 10 Prone KB Row
    3) 8+8 Banded Reverse Lunge
    4) Banded Core Hold
    5) 5+5 KB/DB OHS
    6) 2-5min monostructural (run or machines)

  • 6 rounds for time Workout

    CONDITIONING

    6 rounds for time:
    12/9cal Airbike
    9 C2B
    6 Thruster @40/30kg
    2min rest

    Overall RPE 4, hit these intervals with very heavy breathing but with repeatable pace.

    Target: sub 90sec rounds with unbroken reps.

    Tailoring Options:

    Airbike→ Row/Bike/Ski
    C2B→ Pull-Up→ Ring Row