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

  • 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

  • Deadlift and HSPU Strength

    5 sets of
    3 Deadlift @75-80%
    Max set of Strict Handstand Pushups

  • Engine Strength Strength

    Deadlift 6x10
    Build up to a good quality 10. Keep perfect form!

  • "Randy" Workout

    "“Randy”

    Metcon (time)

    75 Snatches for time.
    M: 35kg N: 25kg

    Timecap: 5 minutes"

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    Rowing Intervals (or C2 bike intervals)

    20 rounds (20min)

    30sec with 5k pace
    30sec with +10sec to 5k pace (slower)

    If you don’t know your 5k pace, just go with moderately high intensity. Keep a steady pace through the whole workout. This is not all out effort!

    RPE 3 to 4