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

  • 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!

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM for 5-10 rounds

    1) Row/Bike/Ski/Shuttle Run 45sec
    2) 5-10 Up and Down

    RPE 2-4 go by feel

  • 3x8min AMRAP, 3min rest between Workout

    CONDITIONING
    3x8min AMRAP, 3min rest between (A+B+C)

    A=
    80/60 cal Row
    Then AMRAP of:
    3+3 Single Arm Devils Press 22,5/15kg (alternate arms every rep)
    9 Single DB Box Step-Up (Open 2019 Standard)

    B=
    60/50cal Airbike or 2000m C2 Bike
    Then AMRAP of:
    15 KBS 24/16kg
    15 Box Over Jump

    C=
    Run 800m
    Then AMRAP of:
    7 V-Up
    7 Russian Push-Up (or normal)
    14 Pistol Squat

    Overall RPE 3-4, this is not all out effort!