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

  • Deload week clean & jerk complex Workout

    Deload week clean & jerk

    Every 90s for 10 rds:
    1 power clean + 2 push jerk

    Go with 60-80% of max. Focus on speed and technic.

    =Deload week. Time to give your body and mind some rest.

  • 1. Conditioning Workout

    For time:
    1 round of:
    30 strict pull-ups
    60 push-ups
    90 squats
    Then, 2 rounds of:
    15 strict pull-ups
    30 push-ups
    45 squats
    Then, 3 rounds of:
    10 strict pull-ups
    20 push-ups
    30 squats

  • EMOM 6 Workout

    EMOM 6
    20s Overhead Squat Hold 40/30kg
    20+20s One Arm Hang

  • WOD 29.11 Workout

    Metcon:
    15 mins for quality
    30s weighted wall sit
    10-20 steps walking lunge
    30s hollow hold
    10 back extension

  • 1.Metcon (Time) Workout

    For Time:
    30 OVHS (95/65)
    30 T2B
    30/20 Cal. Ski
    60 GHD's
    30/20 Cal. Ski
    30 T2B
    30 OVHS (95/65)

    25 min Time Cap.

  • Power snatch Strength

    OTM 10 minute
    Hang power snatch x 2

  • Warm up Workout

    60s. Row/Air bike - Air squat
    45s. Row/Air bike - Scale (alt.)
    30s. Row/Air bike - Hollow rocks

    Mobility:
    - Lunge complex
    - Thoracic w/ball + barbell
    - Shoulder pump

    2 rds:
    5-8 OHS
    10 Bar over jump
    5-8 Deadlift
    10 Bar over jump

  • Ring Dip Strength

    Ring Dip 4x5
    rest 2min

  • EMOM 10 min, HPC Strength

    W: 15 russian KB-swings
    Y: 5 Hang Power Cleans
    O: 3 Power Cleans
    B+P: 1 Power Clean Building

    For the RKBS, HPCs, and Power Cleans the focus needs to be on fast and crisp movement...
    -White is working to develop appropriate and aggressive hip “hinging” for the Russian Kettlebell swing (RKBS) as well as developing grip and low back endurance.
    -Orange needs to lower into the hang position in a controlled manner BEFORE exploding in the jump. The focus is on technique and becoming very familiar with the footwork necessary to receive a good Power Clean.
    -Blue-Purple+ should be explosive, aggressive, and should push the weight here as well.
    -Orange, Blue, and Purple+ should also work to develop moving from the hook grip to a reception in the front rack on the fingertips as well as transitioning back into the hook on the way down for the next rep.

  • AMRAPS x 2 Workout

    AMRAP in 8 minutes of:

    30 Double unders
    9 Squat cleans 60/40

    REST 2 min

    AMRAP in 8 minutes of:

    30 Double unders
    9 Ring Dips