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

  • 35min AMRAP Workout

    CONDITIONING

    35min AMRAP

    40/30cal Row
    30 Air Squat
    20m Heavy D-Ball/Sandbag/Yoke Carry
    10 Power Clean 90/60kg

    Overall RPE 4

    Tailor the loading to fit your fitness level. 10 power cleans should be done in less than 90sec.

  • Strength work Strength

    5 rounds, rest as needed:

    5 Bench Press
    5 Weighted Pull-Up
    5+5 Reverse Lunge

    RPE 4 (1-2 reps in the tank)

  • 7min AMRAP Workout

    CONDITIONING

    7min AMRAP:

    7 Power Snatch 40/30kg
    7 Bar over Burpee
    7 C2B

    RPE 4

    Target: 5+ rounds, unbroken sets

  • 10 rounds, E2MOM Workout

    10 rounds, E2MOM

    10 Wallball
    10 Box Jump
    5 Burpee C2B/Pull-Up

    RPE 3-4

    Start a new round every 2nd minute. Scale the reps if needed.

    Target 30sec + rest on each round

  • 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.