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

  • Conditioning Workout

    FOR TIME in pairs YGIG!

    5 rounds:

    20/15 Cal Row
    12 KB Deadlift
    9 KB Hang Squat Clean
    6 KB Push Jerk
    14 Front Rack Step Back Lunges

    2 x KB 16/12kg

    TC 30min!

  • Clean Complex Workout

    Find technical max in:
    Hang Power Clean + Power Clean + Split Jerk

    POOR technique includes:
    -Knees caving in
    -Elbows dropping
    -No full lock out
    -FAILING!

  • Front squat 3x2 Strength

    Front squat 3x2

  • Shoulder Press Strength

    5x5
    Shoulder press

  • EMOM 10 (HSPU Progression) Workout

    1/4 of max Strcit Hspu + 1 rep if previous week was clean!

  • Pause Back Squat 2RM TM Strength

    Find daily 2 rep Technical Max with 3 sec PAUSE

    POOR technique includes:
    -Not maintaining FULL pause for 3 sec
    -Knees caving in
    -Loosing core stability
    -Not reaching full ROM
    -Loosing full foot contact with the floor
    -FAILING!

  • Deck of cards Workout

    Emom 54min:
    1) Row
    2) Bike
    3) KBS + Sit-ups

  • Open 16.1 Workout

    WORKOUT 16.1

    RX
    Complete as many rounds and reps as possible in 20 minutes of:

    • 25-ft. overhead walking lunge
    • 8 burpees
    • 25-ft. overhead walking lunge
    • 8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

    Scaled:
    Complete as many rounds and reps as possible in 20 minutes of:

    • 25-ft. front rack walking lunge
    • 8 burpees
    • 25-ft. front rack walking lunge
    • 8 jumping chin-over-bar pull-ups

    Men lunge 45 lb.
    Women lunge 35 lb.

  • DB Push Press Strength

    3 x 8 / 8

    AHAFA

  • Strict Pull-Up Progression 4. Workout

    5 rounds

    6 / 5 reps if prev. week clean

    Normal Pull-Up
    Close Chin-Up
    Wide Pull-Up

    10s rest between movements
    90s rest between rounds

    Focus on strict clean movements!
    Score is total clean reps, max 90/75 reps