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

  • Snatch Strength

    Hang snatch

    2 - 2 - 2 - 2 - 2

  • 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.

  • 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.

  • Engine Strength Strength

    Back Squat 3RM
    Keep it smooth

  • Max weight sled push Strength

    15 min: find your max weight 20 m sled push

  • Optional work Workout

    2x AMRAP shrugs. Pick 2 dbs and shrug vertical to ears

  • Snatch Strength

    5x3 Snatch

    Go by feel but focus on quality drop and go is ok.

  • Clean & Jerk Workout

    Find TM in 15min

    1 Clean + 2 Split Jerk + 1 Clean & Jerk

  • G-SKILLS Workout

    Headstand & Handstand

    *Progressions from basic headstand up to headstand 2 handstand

  • Step Back Lunge (Cluster sets) Workout

    3 Rounds

    10 - 8 - 6

    YGIG sets, new round every 05:00

    @ 70/50kg