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

  • Deadlift Strength

    Built up to fun 3
    6 x every 3 min
    RPE 8

    Build posterior-chain strength with heavier, technically solid triples.
    Develop force from the floor while maintaining strong positions.
    RPE 8: Heavy but confident,approximately 2 reps in reserve.

    Coach tip
    Take the slack out of the bar and engage your lats before every pull.
    The third rep can be heavy, but it shouldn’t become a grind.

    Key today: heavier than the previous weeks, but still training — not testing.

  • Romanian Deadlift Strength

    3x 8 AHAP but perfect form

  • Day 16.1 Strength

    3x 2 Hang Squat Snatch (moderate weight)

    • Above knee
    • Touch and go

  • Smykowski Workout

    For time:
    Run 6k
    60 Burpee pull-ups

  • OHS Strength

    OHS 5-4-3-2-1

  • Arnold's special Workout

    Bicep curls with a barbell:

    • 7 reps first 50% of the range of motion
    • 7 reps second 50% of the range of motion
    • 7 reps of full range of motion

    Don't put the bar down between these reps. You can add weight if you feel like it.

    Describe the pump in the comments.

  • Chin-up 2-2-2-2 Strength

    Chin-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!

  • Split Jerk Strength

    7 x every 3 min
    3 reps @ 80-84% of 3 RM

    Stimulus:
    Develop heavy overhead strength with explosive execution
    Maintain consistent technique under load
    RPE: 8–9, Heavy, but still sharp.no missed lifts
    Coach tip:
    Drive vertically before moving your feet
    Stabilize the catch before recovering

  • Front squat 5x6 Strength

    Front squat 5x6.

  • Pre wod Workout

    Ring Dips
    Prog 2/8
    5, 4, 3, 3, 2
    RPE 6-7