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

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 5 Ice-Cream Maker
    2) 30-60sec AP Toe Tapping on a Plate
    3) 3-5 Rower Pike-Up
    4) 5+5 Monkey Press
    5) 5+5 Single Arm DB Hang Squat Clean
    6) 2-5min monostructural (run or machines)

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed between

    10 Plate Sit-Up + 10 V-Up + 10sec Hollow Hold

    RPE 3 to 4

  • Snatch Strength

    WEIGHTLIFTING (3/3)
    Squat Snatch

    1RM, find heavy of the day (RPE 5) in 15min.

    Then 

    Squat Snatch EMOM x15 @82-88% (RPE 4)

    Target: all sets without fails and with the same loading.

    Heavy of the day does not mean a new pr (it can be) but a heavy single. 

  • Cluster 1RM in 15 min Strength

    Cluster 1RM in 15min (squat clean thruster)

    Don´t exceed the time limit. Bar from the ground.

  • E3MOM for 10 rounds (30min) Workout

    E3MOM for 10 rounds (30min):

    In 90sec: Assault 20/15kcal + remaining time Wallball. Rest 90sec.

    RPE 3-4

    Keep a steady pace. You should have around 30sec for wallballs. Scale if needed. Badasses scale the cals on assault to 25/20 if needed.

  • Press / Weighted Pull-Up Strength

    4 rounds, rest as needed:

    6 Barbell Press
    5 Weighted Pull-Up

    RPE 4

  • 3 rounds running and rowing Workout

    CONDITIONING

    3 rounds:
    800m Run
    1000m Row
    3min rest

    Overall RPE 3 to 4, not all out. Heavy breathing but should hold on a conversation. All rounds within 10sec.

  • Optional accessory Strength

    Optional Accessory
    WEIGHTLIFTING

    Power Snatch Doubles. Drop and Go. Every 90sec x 12 rounds

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

  • 7 rounds for time Workout

    CONDITIONING 

    7 rounds for time

    3 Deadlift
    6 Bar facing Burpee
    9 Push-Up

    RPE 4

    Target <7min

    Loadings:

    Rxd: 120/90kg
    Masters: 110/80kg
    Tailored: 100/70kg

  • Partner workout Workout

    In teams of 2, YGIG:

    A. AMRAP 10
    10 x DL @95/75kg
    20 x T2B
    10 x DL
    20 x pull up

    Rest 2 min.

    B. AMRAP 10
    8 x Wall walk
    100 x Du
    20 x Push jerk @60/42,5kg

    Rest 2 min.

    C. AMRAP 10
    30 x slamball @9/6kg
    30 x hang squat clean @2 x 22,5/15kg db
    30 x V ups