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

  • 6 Strict shoulder press Strength

    6 Strict Shoulder Press

    Build to a heavy set of 6 presses in no more than 5 sets.
    Then do 3 back off sets at 90% of heaviest weight.
    AMRAP in last set.

  • FRONT SQUAT Strength

    in 20 min
    Find 3 daily max
    for
    Front squat
    -score is 3 heaviest successful lifts

    Goal & Intensity
    Find today’s three strongest reps in the back squat.
    -THIS IS NOT a true 1RM, but the best technically sound lifts you have today.
    -Heavy but controlled lifts where you feel the load in your core and upper back as much as in your legs.
    -Each set should get progressively tougher without losing position.
    -During the final lifts you should be working hard, but your technique stays clean and consistent.
    -RPE 8–9 on the final set, meaning you might have had one rep left, but not two.
    💡 Coach’s Tip
    Keep your elbows high throughout the entire lift; losing chest position is the biggest limiter in the front squat.
    Why this workout: The front squat develops torso rigidity, midline strength and transfer to Olympic lifting, while acting as a direct progression from last week’s back squat work. A “daily max” teaches you how to listen to your body and express strength for that day.

  • Power snatch - 4x3 @ 65% Strength

    Power snatch - 4x3 @ 65%

  • EMOM 8 Workout

    1) 12 Bicep Curls
    2) 12 French Presses

  • Conditioning Workout

    4 Rounds for quality

    10 KBS
    10 Ring row

  • Clean & Jerk Workout

    Build the weight up to 60-70%

    then

    EMOM 8
    1 Clean & Jerk @ 60-70%

  • Bent Over Row Workout

    4 x 12

    Set every 2 min

    Underhand grip

  • EMOM 12 - Macho Man Strength

    EMOM 12 of Macho Man
    3 Power Clean
    3 Front Squat
    3 Push Jerks

    use weights you can get through the EMOM without failure

  • Thrusters Strength

    For Load
    3 Thrusters
    7 x every 3 min

    Goal & Intensity
    -In the main piece we work strength and capacity with heavy thrusters.
    -Short work windows with enough rest allow you to push heavy and stay technical each set.
    -The aim is to challenge yourself while keeping safe movement.
    -Make the squat and press one fluid motion – don’t sit too long with the bar on your shoulders.
    RPE: 7–8 – weights feel heavy but movement remains under control.
    Why: This session develops max and explosive strength while building confidence under heavy barbell work. Thrusters combine full-body strength and stamina, making this a key part of the week’s balance.

  • Clean & Jerk Technique Workout

    1) Power Clean
    2) Squat Clean
    3) Push Jerk
    4) Split Jerk

    @ max 60% TM