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-
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WODconnect Advent Calendar - Day 9 Workout
Bottoms up! Today we are going to do a lacrosse ball mob [as guided here](
). Gather 10 minutes of this goodness.
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Day 12.2 Workout
5 Unbroken sets:
- 5 Thrusters
- 5 Front Squats
- 5 Push Press
- Build up to Heaviest set (same weight in every movement)
- Rest 2min between sets -
9.11.2025 Shoulder Press 3 RM Strength
Shoulder Press 3 RM
Example approaching Sets :
8@barbell
6-8@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%And Building Max. Weights
TC 20
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Back Squat Training Workout
Before the Squats : Mobility for 10 minutes
Ankles/Bottom Position and Chest/Upperbody for Back Rack PositionStrenght
Light and Moderate weights for Back Squats 3-4 sets of 5-7 reps
rest 1.5 -2 min bwn -
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Shoulder press Strength
Strength (load)
Shoulder press, every 3:00 (15 minutes)
3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps -
Tempo front squats (+Accessories) Strength
Strength (load)
Front squat 5-5-5-5-5 @ 2:3:X
Accessory:
Stiff legged deadlift OR Reverse hyper
4 sets of 8 reps, AHAFA (As heavy as form allows)
Rest 1-2 min between setsThen
3 sets of 12 GHR or hamstring curl
Rest 1-2 min between setsThen
3 Sets of 20 Russian twists
Rest 1-2 min between sets -
Tempo front squats Strength
Strength (load)
Front squat 1-1-1-1-1 @ 2:1:X
Accessory:
3-4 sets of 8 stiff legged deadlifts
Rest 1-2 min between setsThen
3-4 sets of 10 GHR or hamstring curl
Rest 1-2 min between setsThen
3-4 Sets of 20 Russian twists
Rest 1-2 min between sets