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

  • G-SKILLS Workout

    Handstand drills:
    -Wall climb
    -Handstand arched to hollow facing wall + bailing to forward roll
    -Kipping HSPU technique

  • One and a quarter front squats 6 x 2 Strength

    15-20 minutes:

  • Snatch Strength

    Hang snatch

    2 - 2 - 2 - 2 - 2

  • Day 02.2 Strength

    3x5 Push Press

  • Deadlift Strength

    For load:
    Deadlift
    5-5-5-5-5

    Goal & Intensity:
    -Build raw strength and reinforce safe deadlift mechanics.
    -Today’s focus is heavy lifting relative to your own capacity.
    -5 x 5 heavy deadlifts, RPE 8–9. Add weight across sets only if you can maintain solid form.
    -Don’t rush – use each set to build gradually and take full advantage of the rest.
    RPE: 8–9
    Area of training and benefit: This session develops maximal strength and tension control, which carry over to all lifts and movements. It is valuable because a solid strength base reduces injury risk and boosts long-term performance.

  • Hang clean 7x2 Strength

    Hang clean 7x2

  • For load Strength

    Squat volume

    7x every 4 min

    5 front squats
    straight in to
    7 back squats

    Compare to 2.1.
    -front squat + back squat, last set total kilos is score
    -can be done with same weight as 2.1. Today we have more reps.

    Goal & Intensity
    -Build durable lower-body strength and the ability to maintain squat quality under volume.
    -Front squats challenge posture and midline control, while back squats accumulate total strength work.
    -Each 4-minute window feels demanding for the legs but allows enough recovery to keep technique solid.
    -This is a heavy volume day, not a max-effort test.
    RPE: 8 → the final reps are tough, but all sets remain technically clean.
    💡 Coach’s Tip
    Be disciplined with bracing and breathing in the front squats so your back squats stay strong as fatigue builds.
    Why this workout: Pairing front and back squats in one session develops complete squat strength and carries over well to Olympic lifts and conditioning workouts. The volume-based structure teaches load management and quality movement under fatigue.
    Compare to 2.1. — aim for equal or better loading with improved control and consistency.

  • 4x2 Power clean Strength

    4x2 power clean 80%

  • 10x2 Power Cleans Strength

    EMOM 10
    2 Power Cleans
    -work up to heaviest possible 2RM

  • Engine Strength Strength

    Back Squat 3RM
    Keep it smooth