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

  • Dust Bunny Cleanout Strength

    For Load
    3 power snatch
    7 x every 3 min

    Goal & Intensity:
    - Start about 50-60% of 1 RM and built up, but only after good and technically clean sets
    - Activate the pulling chain and build explosive snatch power.
    - Execution:7 rounds, every 3 minutes: 3 power snatches
    - Tip: Focus on fast hip extension and a solid receiving position.

    RPE: Power Snatch 7/10

  • Sweet Snatch O’ Mine Workout

    4 x 3 min on, 3 min off

    5 hang squat snatch
    10 burpee over bar
    20 Double unders

    a) works
    b) rest

    Goal & Intensity:

    • Combine strength, endurance, and coordination in a high-intensity workout.
    • Weight should be heavier than on Saturday (42/35kg). Today men could go for 50-55kg and women 40-45kg
    • Execution: Work for 3 minutes completing 5 hang squat snatches, 10 burpees over the bar, and 20 double-unders. Rest for 3 minutes. Repeat for four rounds.
    • Progress: Maintain a steady pace and aim for efficient rounds.
    • Tip: Control your breathing and pace your movements – don’t go all out on the first round. RPE: 8-9

  • G- Wod Workout

    4 Rounds of Quality:
    2 x Pike Circle around the box
    10 x V-Up
    45 sec side plank/side

  • Push press Strength

    push press
     - find a heavy set of three in 15min

  • "Filthy Fifty with a twist" Workout

    "Filthy Fifty with a twist"

    You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to cash out 10/7 Cal.

    "Filthy Fifty"
    50 Box Jumps
    50 Jumping Pull-ups
    50 KB swings 16/12kg
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press 20/15kg (BBF : pushups)
    50 Back Extensions
    50 Wallball
    50 Burpees
    50 Double unders

  • Overhead Squat Strength

    Find heavy OHS triple in 15 minutes

  • Row intervals Workout

    6 x 250m

    @ 500m test pace

  • Metcon Workout

    EMOM 30
    1) 15/12 Calorie Bike
    2) :30 Ring Plank Hold
    3) 15 Box Jumps @61/51cm
    4) :30 L-Sit Hold
    5) 50 Double-Unders
    6) :30 Dead Hang

  • Back Squat Workout

    5 x 5

    Tempo: 30X0

    2min rest

    AHAFA

  • Aerobic Conditioning Workout

    EMOM 45

    (45sec ON / 15sec OFF)

    1) Box pass through
    2) Row
    3) Leg and hip raise
    4) Burpee
    5) REST

    HR 70-80%