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

  • Front Squat Strength

    Front Squat
    4x4r @ 80%
    2-3min Recovery

  • 1.Push Jerk Skill Workout

    Alternating "On the Minute" x 8 (4 Rounds):
    Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
    Minute 2 - :30s Barbell Overhead Hold

  • 3 workouts Workout

    CONDITIONING

    (00:00-08:00)
    8min AMRAP:

    12/9cal Row
    5m+5m Single Arm DB Overhead Walking Lunge

    2min rest
    08:00-10:00)

    5min to find 2RM in

    Hang Snatch (anyhow: power or squat)

    1min rest
    (15:00-16:00)

    (16:00→)
    4 rounds for time:

    6 Ground to Overhead @60/40kg
    12 TTB
    24 DU

    Overall RPE 4

    This is a 3 part workout. Set a timer from 00:00 and make sure you don’t exceed the rest times. In the first part, switch the overhead arm after 5m with the turnover. 2RM Hang Snatch can be done anyhow. GTOH can be done with C&J or Power Snatch (muscle snatch).

  • EMOM 10min Workout

    T2B x 3-10
    Push Press x 8-12

  • Deadlift & HSPU Workout

    Not for Time:
    3-6-9-12-15: Unbroken Deadlifts (60%)
    After each set, 30% of our Max Strict HSPU

  • 30 C&J for time Workout

    CONDITIONING

    For time:

    10 C&J @70/45kg
    10 C&J @80/55kg
    10 C&J @90/60kg

    RPE 5, this is maximum effort

    Time Cap 5min

    Tailor the loading to fit your fitness level. First 2 rounds should be done under 2:30. Use one barbell only.

  • Power Clean + Push Jerk Strength

    WEIGHTLIFTING

    7x1 Power Clean + Push Jerk

    Rest as needed

    Find heavy of the day, RPE 5

  • "G.I. Jane" Workout

    100 Burpee Pull-Ups

  • EMOM x15 Workout

    5 rds:
    1.) Row / Air bike
    2.) DU's
    3.) Burpee

    • Go hard, but sustainable pace.

  • Strict Gymnastics Workout

    4-5 rds: (max 10min.)
    5-8 Strict C2B
    5-8 Strict HSPU

    And then...

    4-5 rds: (max 10min.)
    5-8 Strict T2B
    5-8 Strict Ring dip

    • Try to Unbroken sets if possible.
    • Rest as needed.
    • Max time: 20min.