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

  • Dynamic Floor Press Workout

    6x 2 @ 60% of 1RM

  • Running, wall climbs and OHS Workout

    As Many Rounds As Possible in 15 Minutes:

  • Strict Press Workout

    Kb Press
    3x 8-12 reps/ arm
    Rest as needed

  • Back Squat Strength

    5-5-5+

  • Skill training: Snatch pull Workout

    2-3 sets with moderate weight

  • T2Bs and farmers walk Workout

    3 rounds:

  • Beep Test Workout

    Listen to beep and run. This will be retested so take note of your score and level.

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  • Clean & Jerk 1 Strength

    Build to a daily technical heavy in 10 min
    Power Clean + Split Jerk

  • Intervals Workout

    5 x 3 min on, 3 min off

    12/17 cal row
    6 hang power clean
    6 push jerks

    choose weight per RPE 8
    Score is rounds + reps
    Continue where you left off

    Suggested loads

    RX: 35/47.5 kg
    Intermediate: 30/40 kg
    Scaled: 20/30 kg or lighter

    Hard, repeatable intervals combining rowing with fast barbell cycling.
    Expect your grip, posterior chain, and shoulders to accumulate fatigue.
    RPE 8/10: Hard, but never a complete sprint.

    Weight selection

    Choose a load that allows 6 hang power cleans + 6 push jerks unbroken when fresh.
    The push jerks should remain fast. NO grinding or pressing out reps.
    Your first round should almost feel a little too easy.

    Coach tip

    Don't win the workout on the rower. Get off the rower ready to pick up the bar immediately.
    If you start breaking the barbell because the weight is too heavy rather than because you're breathing hard, you chose too much weight.

    Goal: keep the difference between interval 1 and interval 5 small. The workout should get harder because of accumulated fatigue, not because the barbell was heavy from the start.

  • OPEN GYM Workout

    You can enter your workout&results here