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

  • EMOM x20 Workout

    CONDITIONING

    EMOM x20

    1) Airbike 8-18cal
    2) Alternate between A&B

    A: 6-10 Double KB Snatch (from floor)
    B: 6-10 Double KB STOH

    RPE 3 to 4

    Target: unbroken KB sets. Easy with the loading to stay at your goal RPE.

  • WARM-UP Workout

    EMOM x7

    5 TTB + 5 Air Squat + 15 DU

    These are on the same minute.

    Perfect Stretch video and Thoracic Flow video

  • WARM-UP Workout

    5min Row/Airbike/bike

    Then 3 rounds with 5-10 reps (empty barbell)
    Straight legged Deadlift
    Clean Pull
    Front Squat
    STOH
    Good Morning
    Kangaroo Squat
    TTB/High Knees

    Thoracic Flow video and/or Squat Flow video

  • 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.