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

  • Grace Workout

    30 clean & Jerks for time

    Go in 2 heats if needed

    60/43kg

  • Push Press Strength

    Push Press 4x3

  • Push Jerk 3x1 Strength

    Push Jerk / Push Split Jerk

  • Pause front squats Strength

    week 5/6
    Built up
    5 reps 74%
    5 reps 77%
    5 reps 80%
    4 x 3 reps
    up to 85 % of 1 Rm

    Build strength out of the bottom position.
    Improve posture and stability under heavier loads.
    RPE 7–9, Challenging and heavy, but controlled.
    Stay active during the pause.
    Keep your elbows high and chest up throughout every rep.
    Build gradually through the percentage work.
    Only increase the load if the pause and positions stay solid.
    Training Goal:
    Develop strength where most athletes lose position.
    Transfer that strength into regular front squats and Olympic lifts.

  • Push jerk Strength

    prog 1/8
    Keep light and fun
    No fails - RPE 7
    7 x every 3 min
    4 reps

    Establish a solid technical foundation for the new progression cycle.
    The focus is on speed under the bar and a stable catch without reaching failure.
    RPE: 7 (Moderate, no missed lifts).
    Coach's Tip: Keep the barbell path vertical and concentrate on a fast "re-dip" to catch the weight. This session should feel "light and fun" while building confidence for future weeks.

  • Split jerk Strength

    split jerk 9x e90s
    3-2-1
    3-2-1
    3-2-1

  • Fire 🚨 Workout

    5 Rounds of
    50 Double Unders
    15 Push Press 35/25kg
    10 Toes-to-bar

  • FOR REPS Workout

    AMRAP 20 min

    9/12 cal row
    5 toes to bar
    10 alt. DB snatch 25/17.5kg

    RPE 7 pace
    Score is total reps.
    1 rounds = 24/27 reps

    Goal & Intensity
    -The goal is to maintain a steady, sustainable pace and keep moving for the full 20 minutes.
    -This workout builds aerobic endurance, consistent pacing, and smooth transitions between movements.
    -It should feel like a “long engine pace”. You’re breathing hard but fully in control.
    -Every round should look and feel the same: steady, repeatable, and technically clean.
    RPE 7 You could push harder but deliberately don’t. You stay smooth and durable.
    💡Coach’s Tip
    Keep transitions tight: one deep breath and start the next movement. Every small delays adds up fast in a 20-minute AMRAP.
    What We’re Aiming For
    Improving sustainable work capacity, clean technique under fatigue, and pacing discipline.

  • snatch pull Strength

    snatch pull 3x3 (add 10kg to your 1rm snatch)

  • Emom 10 Workout

    3 strict HSPU+ 3 kipping HSPU

    Scaled 1.
    1 wallclimb + 3 kipping HSPU

    Scaled 2.
    1-3 Wallclimb