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

  • Weightlifting Technique Strength

    6 x Clean pull + High hang power clean + High hang clean

    • paino light/Moderate

  • FOR QUALITY Workout

    24 min EMOM

    1) 20 DU's + 4 sHSPU
    2) 30s. bike + 6 toes to bar
    3) rest

    Goal & Intensity
    -Build skill-based conditioning by combining jump rope, inverted gymnastics, and cyclical work under controlled fatigue.
    -The aim is consistency across all working minutes rather than sprinting early.
    -Moderate-to-high intensity intervals where coordination and positioning matter more than max output.
    -You should feel challenged but never rushed or sloppy.
    RPE: 7–8, sustainable discomfort that allows you to repeat quality work for the full 24 minutes.
    💡 Coach’s Tip
    Treat each minute like practice, not a test. Smooth double-unders and efficient kip mechanics will save far more energy than trying to rush transitions.
    Why this workout: This EMOM develops repeatable work capacity and skill retention under fatigue. The built-in rest allows you to push the working minutes while maintaining clean movement patterns, which is key for long-term progress in gymnastics-heavy workouts.

  • 6x3 Bench Press Strength

    Complete 6 sets of 3reps Bench Press @ 85% max

  • 40 min of Workout

    400m run/800m row/1600 bike
    10 ring dips or 4-8 ring MU
    10 hang power snatch 35/45kg
    10 box jumps
    2 wall walks
    RPE 7-8

    Long mixed-modal conditioning with gymnastics and weightlifting
    Build sustainable work capacity under accumulating shoulder and grip fatigue
    RPE 7–8: Challenging but sustainable for the full 40 minutes
    Start more conservatively than you want
    Prioritize movement quality over speed
    Move steadily without redlining early
    Each round should look similar from start to finish

    💡 Coach note:

    This is “smart engine” -session.
    👉 “Smooth is sustainable.”

  • Weighted Chin-ups Strength

    1RM Weighted Chin-ups

  • The Cali Bear Workout

    EVERY :30 FOR 20 MINUTES
    1 Power Clean & Jerk @ 100/70kg

    Scale weight to a moderate load to ensure proper mechanics.

    Daily video: https://vimeo.com/780862874

  • Power clean 3x3 Strength

    Power clean, three sets of three.

  • EMOM 40 min Workout

    1) 50s. easy row
    2) 6-8 KB clean e/s
    3) 6-8 KB push press e/s
    4) rest
    5) 50s. easy shuttle run
    6) 5-12 toes to bar
    7) 10-14 RKBS
    8) rest

    RPE 6 - Steady effort — never close to failure

    -Sustainable conditioning with kettlebell and gymnastics work
    -Build consistency, coordination, and control over time
    Coach tip
    Choose reps you can repeat every round
    Move smoothly and leave time to recover each minute
    “Consistent effort beats occasional intensity.” - Coach Minna

  • Steady Aerobic Workout

    Working for 40 Mins
    4 on :1 off
    A. Row or bike erg

    B. 15 step over the box
    20-30 DB hang snatch 22.5/15kg
    Max Burpee step over the box steady pace

    Keep this at a steady pace

  • Day 09.1 Strength

    8x 2 Hang Clean + 1 Jerk

    -Work around 70-85% of max Clean and Jerk