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

  • Back Squat 4x5 Strength

    STRENGTH

    Back Squat 4x5, RPE 4 (2-4 reps in the tank)

  • 30min EMOM: Workout

    1) monostructural
    2) 5 devils press
    3) rest

  • Run & Gym Workout

    Run 760 m
    20 KB Swing 24/32
    15 Pull up
    10 T2B
    AMRAP 40 min

  • Ladder training and gymnastics Workout

    working with ladders and gymnastic skills

  • FOR LOAD Strength

    EMOM 10 min
    3 squat cleans
    Start at 55%

    Goal & Intensity
    -Build heavy clean efficiency under a short EMOM while reinforcing leg drive and receiving position.
    -Finish the session with quality accessory work to support shoulders, arms, and coordination.
    -The EMOM should feel progressively heavy but technically sound, never rushed.
    -Post-WOD work is controlled, deliberate, and non-fatiguing to the nervous system.
    RPE:
    EMOM: 8–9 (heavy, NOT a max effort).
    Post-WOD: 6–7 (quality over speed).
    💡 Coach’s Tip
    Treat each EMOM minute as a single high-quality set: if bar speed or catch position degrades, stop increasing load.
    Why this workout: Short heavy EMOMs develop confidence and consistency with heavier barbells without excessive fatigue. The post-WOD strengthens supporting structures (shoulders, elbows, grip) and improves partner coordination, which helps keep you resilient and lifting well long term.

  • Power snatch Strength

    Power snatch 2-2-2-2-2

    Touch & go

  • Walking Lunge Workout

    With a single KB Overhead 24/16kg

    4 x 5 lunges / side

  • Hill Sprints Workout

    12 x 30m

    ALL OUT!

    Coach will maybe give you some rest in between the sets...

  • Sprint work Workout

    5x 30m
    2 min rest between sets

    2x 200m
    4 min rest between sets

    Learn to rest and recover.

  • Chin Up max reps Workout

    Max effort on Chin Ups.
    Get as many reps as possible in 1 set.
    Scale with a band to get around 10 reps.