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

  • Olympic 3.10 Workout

    1)
    EMOM 9
    1. 3 Hi hang squat cleans
    2. 3 mid thigh squat cleans
    3. 3 full squat cleans
    (3 sec pause in the catch)
    2)
    Buil for a heavyish triple in squat clean
    3)
    6*2 Pause front squats

  • 5 rounds, rest as needed Workout

    5 rounds, rest as needed:

    1) 10 Double KB Push Press
    2) 1-2 Legless Rope Climb

    RPE 3-4

  • 5 rounds, rest as needed Workout

    5 rounds, rest as needed:

    20m Crossloaded Walking Lunge

    3 Weighted Pull-Up + 7 strict pull-up + 9 Kipping Pull-Up

    RPE 4-5

    Use DB or KB in crossloaded lunge, one db overhead and another farmers carry. Switch after 10m.

    Weighted P-U can be done with a DB between your legs, drop it and continue with strict p-u and the kipping p-u

  • 5 rounds Workout

    5 rounds

    Run 800m
    30 Russian KBS 32/24 (eyelevel)
    20 Push-Up
    10 C2B

    Rest 3min between rounds.

    RPE 3

    This is NOT all out! Brake the sets if your HR gets to high. You should breathe heavily, but not gasping for air.

  • Conditioning Workout

    AMRAP 20 in teams of 2:
    0:00-10:00
    Max 30m Trips of Farmer Carries (32, 24kg)

    10:00-15:00
    Max Rounds of:
    20 Goblet Squats (32, 24kg)
    20 Russian KBS (32,24kg)
    20 Hollow Rocks

    15:00-20:00
    Max Reps
    10 Front Rack Reverse Lunges (total) (52,5; 35kg)
    10 Burpees
    *One person works at a time.

  • Strength 23-07-2018 Workout

    Max Load in Complex of:
    3 Deadlifts
    2 Power Cleans
    1 Squat Clean

    *All done without removing hands from the bar
    *Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

    – Beginner/Technique: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

  • For time Workout

    For time
    12-9-6-3
    bar over burpee
    power snatch 35/25 kg

    The snatch is unbroken so be smart on the weight

    Time cap: 6 min

  • Corekiller Workout

    5 Runds
    10 Hollow Rocks
    10 V-Ups
    10 Tuck Ups
    10 sec. Hollow Hold
    Rest 1 min

  • Strength 10-05-2018 Workout

    1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s.

    2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets.

  • Conditioning 01-03-2018 Workout

    EMOM 16:00 with a partner:
    - Run 100 Meters + 8 Air Squats + Reminder of the minute hold an elbow plank.

    *One athlete completes the full set while their partner rests
    *Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.
    *Alternate Scaling: 100m Run = 20s High Effort Row, Bike or Ski Erg or 20s Sled push Sprint (Light)