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

  • Snatch Workout

    Build up to 2 RTM in 20min

    -Aim for consistency in every rep
    -No TNG
    -Re-grip at the bottom
    -No extra resting between reps

  • Open 17.3 Workout

    Prior to 8:00, complete:

    3 rounds of:

    • 6 chest-to-bar pull-ups
    • 6 squat snatches, (95 / 65 lb.)

    Then, 3 rounds of:

    • 7 chest-to-bar pull-ups
    • 5 squat snatches (135 / 95 lb.)

    Prior to 12:00

    3 rounds of:

    • 8 chest-to-bar pull-ups
    • 4 squat snatches (185 / 135 lb.)

    Prior to 16:00

    3 rounds of:

    • 9 chest-to-bar pull-ups
    • 3 squat snatches (225 / 155 lb.)

    Prior to 20:00

    3 rounds of:

    • 10 chest-to-bar pull-ups
    • 2 squat snatches (245 / 175 lb.)

    Prior to 24:00

    3 rounds of:

    • 11 chest-to-bar pull-ups
    • 1 squat snatch (265 / 185 lb.)

    *Only If all reps are completed, time cap extends by 4 minutes.

  • Hang snatch, 1RM Strength

    Find your 1 rep max of the day

  • "Diane" Workout

    For Time
    21 - 15 - 9

    Deadlift 102,5/70 kg
    Handstand Pushups

  • Snatch Balance, 3x3 Strength

    Three heavy sets of three, with increasing load

  • 1RM Deadlift Strength

    Find your 1RM Deadlift

  • 4 x 3 Weighted Pull-up Strength

    Max 3 rep weight

  • Deadlift 3 RM Strength

    Work up to a 3RM of the day in 20min.

  • Conditioning Workout

    10-1 Reps

    STOH 50/35kg

    Bar over Jump

    TC 5min!

  • Snatch balance 3x5 Strength

    Snatch balance 3x5. Focus on speed and going under the bar (instead of pushing the bar up and then squating)