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

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    Start with Standing Banded Hip Flow. Test your air squat before and after.

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

    1) 5-10 Arch to L-Sit
    2) 5+5 KB Windmill
    3) 5-10 Barbell SOTS Press, elevate heels if needed
    4) 1-3 Skin the Cat
    5) 10+10 Prone KB Row
    6) 40m Prowler Push, low grip

  • 10min AMRAP Workout

    10min AMRAP:

    10 Box over Jump
    10 KBS (24/16kg)
    10/7 cal Airbike

    RPE 3-4

  • Chipper Workout

    CONDITIONING

    One round for time:
    10 Double KB Snatch 24/16kg (from floor)
    20 Box over Jump
    30 TTB
    40 Wallball
    50 cal Ski Erg or Airbike
    40 Wallball
    30 TTB
    20 Box Over Jump
    10 Double KB Snatch 24/16kg (from floor)

    RPE 3-4

    Target:. Keep a steady pace. Big sets with ttb and wb (unbroken?)

  • Strength work Workout

    4 rounds, rest as needed

    1) 6+6 Reverse Lunge
    2) 6+6 DB Standing Press
    3) 8+8 KB/DB Row

    RPE 4

  • Skill Day Workout

    @Skillday

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

    1) 5-10 Toes to Rope video
    2) 10 Prone Cuban Press video
    3) 5+5 Goblet Lateral Lunge video
    4) 10-15 Hollow Pull-Down video
    5) 45-60sec Triple Under/DU Practice

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    10min EMOM

    1-5min: 8-15 GHD Sit-Up

    6-10min: 5-10 Parallette Push-Up

    RPE 3-4

    First 5 rounds with GHD, last 5 rounds with Parallette Push-Up.

  • Back Squat 5x3, tempo 30X1 Strength

    STRENGTH

    5x3 Back Squat Tempo 30X1, (3sec down, explosive up, 1sec at the top). Rest as needed between sets.

    RPE 4 to 4+

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

    1) 5-10 Rope Pull-Up (strict)
    2) 3-6 Russian Dip or Russian Push-Up
    3) 30-60sec AP Toe Tapping (each leg)
    4) 5+5 KB Lunge Snatch
    5) 3-5 Jefferson Curl

    RPE 2-3

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

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Optional Accessory
    GYMNASTICS by Erik Niemi.

    Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.
    .
    Headstand leg lifts 5x5 (or practice headstand) video
    -tuck→ straddle→ pike
    .
    Inch worm + lean 3x5 video
    -lean shoulders forward as far as you can, bring legs forward before you fall
    .
    Handstand walks around a box (feet on box), 1x in both directions video
    .
    Kick up to handstand for 5 min video
    -horizontal diagonal vertical
    .
    Max handstand walk in 5 min
    Handstand hold + 5 seconds from last week

  • Snatch Strength

    E1.30M x 6

    2 squat snatch @80-85% of 1RM