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

  • WARM-UP Workout

    3 rounds:
    20/15cal Airbike/Row
    3+3 Single Leg Box Jump
    3-5 Ring Pull-Up/Pull-Up
    5-10 Toes Through Rings/TTB

    Snatch Drills video

  • CFPORVOO HS/HSPU week 7 Workout

    1) Strict HSPU 4x3
    2) HS 4x36s

  • Snatch grip deadlift Strength

    Snatch grip deadlift
    3x3r
    2 reps in the tank.
    Go every 120s.

  • CFPORVOO HS/HSPU week 7 Workout

    1) Strict HSPU 3x3
    2) HS 3x36s

  • WARM-UP Workout

    EMOM x8
    1) 7 KB Deadlift + 7 KBS + 7 Goblet Squat +remaining time Plank Hold
    2) 7 TTB + 7 Up&Down + remaining time Bottom of a Squat

    5-10 Down Dog to Cobra video and/or Perfect Stretch video

  • WARM-UP Workout

    WARM UP
    5-10min Bike/Row/Airbike
    Then 2-3 rounds:
    10 Banded Good Morning video
    10m Walking Lunge
    10 Double KBS (eye level)

    5+5+5 Wall Squat video and/or Squat Flow with a Plate video

  • Wendler Deadlift Strength

    Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.

    Weights are calculated from 90% of your 1 RM (1TM)
    Example: 1 RM = 120 kg -> 90 % is 108 kg.
    Calculate percentages from 108 kg.

    Week 1   2 x 5 + max
    Week 2   2 x 3 + max
    Week 3   1 x 5 + 1 x 3 + max
    Week 4   Deload

    --------Week 1------Week 2 ------ Week 3 ------Week 4
    Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
    Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
    Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5

  • Deadlift Strength

    3x10
    @65%
    Rest 2min.

  • Bear Complex Workout

    5 Rounds For Load
    Complete 7 Unbroken Sets of this Complex:
    1 x Power Clean
    1 x Front Squat
    1 x Push Press
    1 x Back Squat
    1 x Push Press

    Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

  • AMRAP 13 Workout

    AMRAP 5
    10 Box Jump 60/50cm
    20 KB Swings 32/24kg

    Rest 3min

    AMRAP 5
    20/15 Cal Row
    20 Superman Rock