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

  • OHS Strength

    Find your 3 rep Technical Max Of the day in 15 minutes!

    POP´s
    -Full range of motion
    -Linear bar path
    -Weight on the heels

  • Back Squat Strength

    3-3-3-3-3

    2 rep reserve every set

  • Metcon Workout

    Every 5:00 For 6 Rounds:
    18/14 Calorie Bike
    15 Weighted Sit-Ups @9/6kg
    12 DB Hang Squat Cleans @2x22,5/16kg

  • Snatch 1RM Strength

    This will be a long session just focusing on the Snatch.
    After warming up;

    Then building up to a heavy max:
    80% x 1
    85% x 1
    90% x 1
    95% x1
    100% x1
    105% x1
    110% x1 (this would be amazing)

    This should be a squat snatch.

  • "Strict Nicole" Workout

    AMRAP 20min.:
    Run 400m
    Max reps Strict Pull up

  • Back Squat Strength

    5 - 5 - 5 - 5 - 5

    2 rep reserve every set

  • Snatch Workout

    3 pos Snatch

    Set 1 @ 65%
    Set 2 @ 70%
    Set 3 x 2 @ 75%

  • Sprint Metcon Workout

    ALL OUT FOR TIME:

    300m Row
    6 Wall walk
    12 DB Snatch 22,5/15kg

  • Conditioning Workout

    EMOM 12

    1) 6-10 Wall Ball
    2) 6-12 Pull up
    3) 1-3 TGU (KB)

  • G-WOD Workout

    YGIG 3 rounds
    20 sec holds / 10 sec transition

    Support Hold
    Dip Hold
    Handstand Hold
    Hollow Hold
    Pull-Up Hold