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

  • 90sec ON, 30sec OFF for 5 rounds (30min total) Workout

    CONDITIONING

    90sec ON, 30sec OFF for 5 rounds (30min total)

    A: Row 50sec + remaining time Wallball
    B: Airbike 50sec + remaining time Single Arm Devils Press @22,5/15kg
    C: Ski 50sec + remaining time Box over Jump @75/60cm

    Overall RPE 3

  • EMOM x30 Workout

    CONDITIONING

    EMOM x30

    1) Row/Bike/Airbike/Ski/DU/Run…
    2) Alternate between A&B
    3) rest

    A: 5+5 DB Snatch 
    B: 5 Pull-Up + 10 Push-Up + 15 Air Squat

    RPE 3

    Tailor the rep scheme and loading to fit your fitness level. This should feel nice and easy and you could continue another 15-20 mins if needed.

  • 10min EMOM Workout

    10min EMOM:

    1) 5-15 TTB
    2) 10 Double KB Front Squat

    RPE 4

  • 1 Power Clean every 15sec for 10min. Use 70-80% of 3RM. Strength

    1 Power Clean every 15sec for 10min. Use 70-80% of 3RM.

  • “Elizabeth” Workout

    21-15-9
    Squat Clean 60/40kg
    Ring Dip

    Target <11min

    Scale if needed.

  • Optional accessory Strength

    Optional Snatch Work

    12min EMOM:

    Power Snatch

    Add loading by feel. Find heavy of the day.

    RPE 5

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    10 rounds (total of 10min)

    40sec ON, 20sec OFF

    Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast.

    Overall RPE 4

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    30/20cal Airbike
    20 KBS @32/24kg
    10 Box over Jump 75/60cm

    RPE 3 to 4, not all out

    Target: repeatable pace during all rounds

    Tailoring Options

    Airbike→ Rower or C2Bike
    KBS→ decrease loading
    BoJ→ decrease height

  • WARM-UP Workout

    5min row/bike/airbike
    Then 3-4 rounds:
    10 Air Squat Cross Kicks video
    10m+10m Single Arm DB Overhead Walk
    3+3 Single Arm DB Devils Press
    5+5 Ring Row

    Thoracic Flow video + Muscle-Up Transition With a Band video

  • 4 rounds: (9min ON, 3min OFF, 48min total) Workout

    CONDITIONING

    4 rounds: (9min ON, 3min OFF, 48min total)

    3min: Row
    3min:: Ski
    3min: Bike/Airbike
    3min: rest

    This is consistency work. Pick a rep scheme of calories you can hold on each round.

    RPE 3, not all out!