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

  • Strength work Strength

    5 rounds, rest as needed:

    1) 5 Bench Press
    2) 5 Weighted Pull-Up
    3) 5+5 Reverse Lunge

    RPE 4 (1-2 reps in the tank)

  • Squat Jerk Strength

    Squat Jerk 7x1

    Bar from the rack or floor.

    Go by feel.

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    10 rounds (total of 10min)

    15sec ON, 45sec 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

  • 2-position Hang Snatch Strength

    WEIGHTLIFTING

    2-position Hang Snatch (below/above the knee, power or squat, go by feel)

    Every 90-120sec

    Sets 1-3 @RPE3
    Sets 4-6 @RPE 3-4
    Sets 7-9 @RPE 4
    Sets 10-12 @RPE 4-5

    Add loading after 3 sets.

  • 3 rounds: 90sec ON, 60sec Workout

    CONDITIONING

    3 rounds: 90sec ON, 60sec OFF (A+B+C+D is one round, 30min total)

    Start every round with 20/15cal Row, remaining time:

    A: C2B
    B: Burpee over Rower
    C: TTB
    D: Pistol Squat

    RPE 3 to 4, should be able to have a short conversation.

    Target: Rowing should be done under 60sec. Tailor the calories if needed. Keep a steady, repeatable, pace. This is not all out effort!

    Tailoring Options:

    C2B→ Pull-Up
    TTB→ High Knees
    Pistol Squat→ Check Pistol Squat variations from gym library

  • 3 rounds: 90sec ON, 60sec OFF Workout

    CONDITIONING

    3 rounds: 90sec ON, 60sec OFF (A+B+C+D is one round, 30min total)

    Start every round with 20/15cal Row, remaining time:

    A: DU
    B: Wallball 20/14lbs
    C: C2B
    D: Med Ball Squat Clean

    RPE 3 to 4, should be able to have a short conversation.

    Target: Rowing should be done under 60sec. Tailor the calories if needed. Keep a steady, repeatable, pace. This is not all out effort!

    Tailoring Options:

    DU→ practice DU remaining time
    WB→ lighter Ball
    C2B→ Pull-Up
    Med Ball SC→ lighter ball

  • E2MOM x5 Workout

    GYMNASTIC CONDITIONING

    E2MOM x5

    1-2 Rope Climb and 30-60 DU

    RPE 3 to 4

    Target: you should have 30+ sec to rest on each round.

    Tailoring Options

    DU→lower rep scheme: 60→ 40→ 25 or practice DU for 45sec each round

    Rope Climb→ lower rep scheme: 2→ 1 or climb from lying to standing

  • WARM-UP Workout

    5-10min Bike/Row/Airbike...
    Then 3 rounds:
    10 Double KB Deadlift
    10 Double KBS (eye level) 5+5 KB Front Rack Reverse Lunge
    5 Burpee over KB
    30sec Plank Hold

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

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    EMOM x10

    1) 8-16 TTB 
    2) 5-10 Ring Dip Strict

    RPE 3+ to 4

    Tailoring Options:

    Time frame 10min→ 8min or 6min
    TTB→ Hanging High Knees
    Ring Dip→ Between Boxes or one feet on the ground or use a band between rings

  • EMOM x 20 Workout

    STRENGTH (sports specific)

    EMOM x 20 ( 4 rounds)

    1) 5+5 Loaded Box Step-Up (anyhow)
    2) 10 Double DB/KB Row
    3) 10 Double KB Thruster
    4) 10-20 GHD Sit-Up
    5) rest

    RPE 3 to 4