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

  • 30min EMOM, 10 rounds total Workout

    30min EMOM:

    1) Row/Bike/Ski
    2)
    Rounds 1-3: 5 Snatch (anyhow)
    Rounds 6-10: 5 Thruster
    3) rest

    RPE 3

    This is a 30min workout. On the first minute do something monostructural (row/bike/ski/run..) On the second minute, for the first 5 rounds, do 5 snatches (anyhow), last 5 rounds, 5 thrusters. Third minute is always for resting.

  • Barbell Complex Strength

    Barbell Complex:

    Build a heavy set. 4-7 set, rest as needed.

    Hang Squat Clean + Squat Clean + Jerk

  • Strength work Strength

    STRENGTH

    4 rounds, rest as needed

    6 Back Squat
    5 Weighted Pull-Up
    6+6 Standing Single Arm DB Press

    RPE 4 (2-4 reps in the tank)

  • Conditioning with KB Workout

    CONDITIONING

    One round with double KB:

    10 KB Snatch (from hang)
    10 Clean (from hang)
    10 KB STOH
    10 KB Squat
    10 KB Thruster

    After each set→ 10 cal airbike. WOD ends with airbike. Pick a loading to fit your fitness and to keep the workout in RPE 3

    Target: unbroken KB work, consistent with the airbike.

  • Power Clean + Squat Jerk + OHS Workout

    WEIGHTLIFTING

    Power Clean + Squat Jerk + OHS

    5-9 set, rest as needed.

    RPE 2-4

    You can take the bar from the rack if your mobility is not yet what it needs to be…

  • Barbell Complex Workout

    Barbell Complex

    Hang Squat Clean + 2x Front Squat + Jerk

    9set, every 90-120sec

    Set 1-3 @RPE 3
    Set 4-6 @RPE 4 (2-4 reps in the tank)
    Set 7-9 @RPE 4+ (1-2 reps in the tank)

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x10 (2 rounds)

    1) 10 Double KB Snatch (from floor)
    2) 10 Double KB Front Squat
    3) 10 Double KBS (eye level)
    4) 10 Double KB Overhead Reverse Lunge (5+5)
    5) 10 Double KB Standing Row

    RPE 3 to 4, go by feel

    Target: unbroken sets

  • 6 rounds: (6min ON, 2min OFF, 48min total) Workout

    CONDITIONING

    6 rounds: (6min ON, 2min OFF, 48min total)

    2min: Row
    2min: Ski
    2min: Bike/Airbike
    2min: rest

    This is consistency work. Pick a rep scheme of calories you can hold on each round.

    RPE 3, not all out!

  • Snatch Double. Drop and Go. Strength

    WEIGHTLIFTING

    Snatch Double. Anyhow, Drop and Go.

    Every 90-120sec

    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE4
    10-12@RPE 4+ (1-2 reps in the tank)

    Try to add 5-10% compared to last week

  • Strength work Workout

    STRENGTH
    4 rounds, rest as needed

    Tempo 3010 (3sec down) with all movements.

    1) 5 Pull-Up (loaded if needed)
    2) 5+5 Lunge Arnold DB Press
    3) 10 Double KB Deadlift (straight legged)
    RPE 3+ to 4

    We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.