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

  • WARM-UP Workout

    EMOM x9

    1) 25-50 DU
    2) 5 Russian Push-Up video + 10 Mountain Climber
    3) 10 Ring Row + 10 Split Jump

    Thoracic Flow video and 5+5+5 Wall Squat video

  • Corework Workout

    3-4 set, rest as needed

    1) Banded Core Hold
    2) Core movement of your choice

  • 5 rounds, rest as needed Workout

    5 rounds, rest as needed:

    10 Barbell Row
    10 Arnold Press

    RPE 4

  • Optional accessory Workout

    Optional Accessory:

    WEIGHTLIFTING

    Every 30sec for 10min:

    One Power Snatch

    Go by feel, RPE 3-4, this is consistency work.

  • 5 rounds, 20sec ON, 40sec OFF Workout

    GYMNASTIC STRENGTH

    5 rounds, 20sec ON, 40sec OFF

    1) Top of Ring Row (rings to chest)
    2) Ring Support
    3) GHD Supine Hold
    4) Wall-Sit (Loaded)

    RPE 3-4, scale the time and movements if needed.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    EMOM x10

    1) 10-15cal Airbike

    2) 5 C2B + 10 Push-Up + 15 Air Squat

    Overall RPE 3 to 4

    Target: 10-15sec rest on each minute. Tailor the rep scheme to fit your fitness level: 4-8-12 or 3-6-9…

  • Partner WOD Workout

    CONDITIONING

    Partner WOD

    Buy in: Airbike/Bike 100cal (I go, you go)

    Then

    3 rounds for time:

    15 Synchro Power Snatch 40/30kg
    12 Synchro Back Squat
    9 Synchro Bar Facing Burpee

    RPE 3-4, go by feel

    Synchro means you have to have top and bottom positions at the same time.

  • E3MOM x10 Workout

    CONDITIONING

    E3MOM x10 (30min total)

    Row/Airbike/Bike or Ski with RPE 3

    Alternate between A and B (5 sets each). WOD starts with Ground to Shoulder

    A = 5 Sandbag/D-Ball Ground to Shoulder
    B= 20m heavy Carry (Yoke, D-Ball, Sandbag, Farmers…

  • WARM-UP Workout

    5min Row/Airbike/Bike/Ski

    Then 3 rounds

    5+5 Single Leg KB Deadlift video
    10m Inchworm Walk
    15-30sec Banded Lateral Walk video
    10 GHD Hip Extension

    Thoracic Flow video

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time

    800m Run
    1000m Row

    Rest 3min

    RPE 3 to 4, repeatable pace. Not all out!