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

  • Winter War 2016, week 2, Q3 Workout

    10min AMRAP

    20/15 cal row
    15 wall ball 20lbs(9kg)/14lbs(6kg)
    10 Box over jump 60cm/50cm
    2/1 Muscle up (repetitions increasing by rounds: 4/2, 6/3, 8/4 etc.)

    www.cfwinterwar.com

  • Power clean & Jerk Strength

    EMOM x 12

    Power clean & Jerk
    4x 3
    4x 2
    4x 1

  • Pull Ups Strength

    4x3 Weighted AHAP, no fails.

  • For Time Workout

    5 Rounds

    14 Deadlifts 53/80

    10 KB Swings
 16/24

    8 Bar Facing Burpees

    RPE 8-9

    Goal & Intensity
    -Build posterior chain strength and high-intensity conditioning.
    -Combine heavy pulling with dynamic, heart-rate–driven movements.
    -5 rounds for time with moderate-to-heavy loading.
    -Breathing will rise quickly, but movement quality must stay strong.
    -RPE 8–9, hard but controlled effort.
    -Deadlifts should remain technically solid throughout.

    Coach’s Tip:
    Break deadlifts early if needed to keep good form.
    Do not sprint the first round.

  • Emom 10 Workout

    Split Jerk x 2 @ 65% of 1 RM

  • Plyometrics Workout

    In 5 sets find TM sitting high jump

    then

    5 x 3 @ 80%

  • Conditioning Workout

    5 RFT:

    YGIG

    300m ROW
    12 DB Snatch (alt.) 22,5/15kg

    TC: 20min!

  • Kinda Fran, but different Workout

    For time:

    400m run
    15 Thrusters, 15 Pull ups
    400m run
    9 Thrusters, 9 Pull ups
    400m run
    5 Thrusters, 5 Pull ups

  • FOR LOAD Strength

    7 x every 3 min

    4 thrusters

    Goal & Intensity
    -Build heavy but repeatable thrusters with consistent mechanics across all seven sets.-This is about earning load through quality movement, not rushing reps.
    -Moderate-to-heavy barbell cycling where all 4 reps stay smooth and technically sound within each 3-minute window.
    RPE: 7–8 by the final sets. You should always have 1–2 good reps left in reserve.
    💡 Coach’s Tip
    Use the first rep to set your rhythm, if the first rep is slow or unstable, the bar is already too heavy.
    Why this workout: Thrusters demand leg drive, midline control, and efficient overhead positioning. This structure trains strength under fatigue while reinforcing sustainable barbell mechanics you can repeat in longer workouts.

  • Back squat 6-6-6 Strength

    AHAP, but sets as close as possible. Do NOT "build up" to a 6RM/last set!