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

  • Split Clean Double Strength

    WEIGHTLIFTING

    EMOM x9

    Split Clean Double. Drop and Go. Alternate front leg with each rep.

    RPE 3 to 3+ or go by feel.

  • EMOM x10 Workout

    CONDITIONING

    EMOM x10
    5 Power Clean@60-70% of 1RM + 5 Box Jump

    Overall RPE 4

    These are on the same minute.

    Target: you should have 30+ sec to rest on each minute. If not, tailor the loading or rep scheme.

  • 4x10 Kangaroo Squat Strength

    STRENGTH

    4x10 Kangaroo Squat

    RPE 3+ to 4, rest as needed between sets

  • Front Squat 3x3 Strength

    STRENGTH

    Front Squat 3x3

    RPE 4 to 4+

    Try to add 5-10% compared to last week.

  • 12min EMOM: Squat Clean Thruster + DU Workout

    12min EMOM: Squat Clean Thruster + 20-50 DU

    Use a loading that is 65-75% of your 1RM

    You should have 20+ sec to rest
    RPE 3-4

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

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

    1) 1-3 Gymnastic Ring Kip
    2) 2+2 TGU
    3) 10+10 Banded Bulgarian Split Squat
    4) 20-30sec L-Hang
    5) 5-10 Rower Pike-Up
    6) Row/Airbbike 30-50 cal

  • 8x3min AMRAP, 1min rest between Workout

    CONDITIONING

    8x3min AMRAP, 1min rest between (A+B+A+B+A+B+A+B)

    A) 6 Hang Power Clean (60/40kg) + 6 Push Jerk + 6 Bar Facing Burpee + 1 Rope Climb

    B) Airbike10/7cal + 12 Wallball

    RPE 3-4

    Target: Steady pace, reps unbroken.

    Start a new 3min AMRAP from the beginning.

  • 20min EMOM Workout

    CONDITIONING

    20min EMOM

    1) 10-20 Wallball
    2) 7-15 Burpee

    Overall RPE 4

  • Strength work Strength

    STRENGTH

    4 rounds, rest as needed

    1) 6+6 Reverse Lunge
    2) 6 Press (barbell)
    3) 6 Weighted Pull-Up

    RPE 4

  • 5 rounds Workout

    CONDITIONING

    5 rounds:
    800m Run
    1000m Row
    3min rest

    Overall RPE 3 to 4, not all out. Heavy breathing but should hold on a short conversation. All rounds within 10sec. One round should be done under 9min, if not, tailor the distances to fit your fitness level.