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

  • 40min EMOM Workout

    CONDITIONING

    40min EMOM (10 rounds)

    1) 5 Power Snatch 60/40kg
    2) 5 C&J 60/40kg
    3) Round of Cindy
    4) rest

    RPE 3-4

    This is consistency work. Target: Barbell work touch and go. Scale to C2B if needed

  • 3 rounds Workout

    CONDITIONING

    3 rounds:

    80/60cal Row
    800m Run
    80/60 cal Airbike
    Rest 3min

    Target: All rounds with RPE 3 to 4, not all out.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-3 sets, rest as needed between

    Bottom Half + Top Half + Full Strict TTB video

    Pick a rep scheme you can do unbroken.

    RPE 4 to 4+

  • WARM-UP Workout

    2-3 rounds
    15 cal Airbike/Bike/Row
    12 DB Snatch
    9 DB Goblet Squat
    6 Burpee Over DB (lateral)

    Perfect Stretch video

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed

    1) 5-10 Weighted Dead Bug
    2) 10 SOTS Pull

    RPE 3

  • Optional accessory Workout

    GYMNASTIC CONDITIONING

    2-4 rounds, rest as needed

    1) 5-10 GHD Hip Extension Tempo 5010 (5sec down)
    2) 30sec Banded Walk (sideways)

    RPE 3

  • C&J Double. Drop and Go. Strength

    WEIGHTLIFTING

    C&J Double. Drop and Go.

    Every 90-120sec

    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE4
    10-12@RPE 4+ (1-2 reps in the tank)

    Try to add 5-10% compared to last week.

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    27-21-15-9

    Box over Jump (lateral)
    TTB

    RPE 3 to 4

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    EMOM x10

    5 Medball Clean + 5 Wallball + 5 Burpee

    Yep, these are on the same minute. Tailor the rep scheme to fit your fitness level.

    RPE 3 to 4, not all out!

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    4 rounds, 20sec ON, 40sec OFF

    1) Ring Support
    2) Chin over Bar
    3) Inchworm Hold
    4) Bottom of Wall Squat

    RPE 4, scale if needed