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

  • Metcon Day Workout

    “Natish” 10min AMRAP:

    4 MU
    8 HSPU
    16 KBS 32/24kg

    Scale if needed. Aim for 5+ rounds.

    Rest 5min

    5 rounds for time:

    3 Power Snatch (40/30kg)
    3 Squat Snatch
    3 C&J (anyhow)

    Rest 3min

    15 Sandbag over the shoulder for time

    Rest no more than 5 and 3min. The second and third parts are for time. Don´t scale the loading heavier, just go faster! If you don´t have aheavy slamball/sandbag, do heavy hang power cleans.

  • 24min EMOM: Thrusters+Power Cleans+Deadlifts Workout

    24min EMOM, bar from the ground:
    1-8min: 3 Thruster @60-65% of 1RM
    8-16min: 3 Power Clean, load barbell 5-15kg heavier than thruster
    16-24min: 3 Deadlift, load barbell 10-20kg heavier than power clean

    First 8min with thrusters, next 8min with power cleans and final 8min with deadlifts. No misses. We repeat this same workout for 2 weeks.

  • Kelly and Power Snatch Workout

    “Kelly”

    5 rounds

    Run 400m
    30 Box Jump
    30 Wallball

    RPE 3-4

    Rest 3min

    Find 1RM Power Snatch of the Day in 15min

    RPE 5

  • 30min EMOM Workout

    CONDITIONING

    30min EMOM:

    1) Row/Assault/Shuttle Run/Ski/DU…
    2) Alternate between A&B
    3) rest

    A) 8 Thruster, 40/30kg + remaining time bar over burpee
    B) 40-50sec Sandbag/Slamball Carry

    RPE 3-4

    Keep a steady pace. On the first minute do something monostructural. On the 2nd minute alternate between A and B on each round.Third minute is complete for resting. Scale if needed.

  • 30min EMOM Workout

    CONDITIONING

    30min EMOM:

    1) Row/Airbike/Run 200m/Ski/DU…
    2) Alternate between A&B
    3) rest

    A) 8 Double DB Thruster + remaining time TTB
    B) 40-50sec Sandbag/Slamball/Yoke Carry

    RPE 3-4, go by feel.

    Keep a steady pace. On the first minute do something monostructural. On the 2nd minute alternate between A and B on each round.Third minute is complete for resting. Pick a loading to to fit your fitness level.

  • Ski Erg 10x250m or C2Bike 10x500m or Row 10x250m Workout

    CONDITIONING

    Ski Erg 10x250m or C2Bike 10x500m or Row 10x250m

    1min rest between

    Overall RPE 3-4. All rounds within 3sec, not maximum effort.

  • 2-position Squat Clean Strength

    WEIGHTLIFTING

    2-position Squat Clean (above/below the knee). Touch and Go.

    Every 90-120sec x12

    1-3 RPE 3
    4-6 RPE 3+
    7-9 RPE 3+ to 4
    10-12 RPE 4

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

  • 2-5 rounds for Quality or for time Workout

    CONDITIONING

    2-5 rounds for Quality or for time

    Row 250/200m
    40 DU
    30 Air Squat
    20 Push-Up
    10 Pull-Up

    RPE 2-4, go by feel

  • Power Snatch + Squat Snatch Strength

    WEIGHTLIFTING

    Power Snatch + Squat Snatch

    Drop and Go

    Every 90sec for 9 set. Add loading after 3 sets.

    1-3 RPE 3-4
    4-6 RPE 4
    7-9 RPE 4-5

  • 2x5 Pendlay row Strength

    2x5 Pendlay row