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

  • Standing High Jump Strength

    Find your max in 10min

  • Open 12.2 Workout

    MEN - includes Masters Men up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    WOMEN - includes Masters Women up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS MEN - includes Masters Men 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS WOMEN - includes Masters Women 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    35 pound Snatch, 30 reps
    55 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    90 pound Snatch, as many reps as possible

  • Day 04.2 Strength

    10-8-6-4-2 Back Squat @ 55-65-70-80-85% of max Back Squat

  • Back squat 10x10 Strength

    Back squat 10x10
    rest 60sec. between sets, use same weight in all sets.

  • BENCH 3 RM - retest Strength

    BENCH PRESS 3 RM

    compare to 7.6.

    In 30 minutes built up for load
    score is 3 of your best lifts

    Goal & Intensity:
    – Find today’s 3-rep max with proper form and control.
    – Measure strength progress since the last test.
    – Gradual build-up toward a true, heavy working set of 3.
    – Rest well and stay focused on technique throughout.
    – Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
    – Keep tension through your legs and grip the bar tightly.
    RPE: 9–10
    – Final set should be near your limit — no reps left in the tank.
    Area of training focus:
    This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.

  • Clean & Jerk Strength

    Clean & Jerk
    5x1 @ 80%

  • Jerk wave Strength

    E90s x9
    Jerk
    3-2-1
    3-2-1
    3-2-1

  • Hang snatch + OHS Strength

    For 15 minutes

  • Emom 12 Workout

    Clean x 2
    3 sets @70%
    3 sets @80%
    3 sets @85%

    Clean x 1
    3 sets @90%

  • Bent Over Row Workout

    Build up to heavy 10

    then 3 x 10 @ 80%