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

  • Day 18.2 Strength

    Every 2min. For 8min:

    • 5 TnG Squat Cleans
    • Add weight every set, build up to max
    • 4 sets total

  • Snatch Deadlift 3-3-3-3 Strength

    Do @approximately 110-130% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower.

  • Push press Strength

    3-3-6-6 push press

    • rest 3-4 min btw sets

  • Lung opener Workout

    7 x every 3 min

    10/14 cal bike
    7 burpee
    rest remaining time
    - slowest round is your score
    RPE 8

    Goal & Intensity
    -Develop anaerobic capacity and the ability to repeat hard efforts with short recovery.
    -Train pacing and fast recovery between intervals.
    -Remaining time each round is your recovery window.
    -RPE 8, hard but sustainable across all 7 rounds.
    Your pace should stay consistent, not fade.
    Coach’s Tip:
    Pick a bike pace you can repeat every round.
    If round one feels easy, you’re pacing correctly.

  • Snatch Strength

    Build up to a 1RM for the day
    80%-100% +

    Build up in 5% and hopefully we can hit a PR

  • Max broad jump Workout

    Test max broad jump. Measure distance. 3 attempts

  • 28.1.2026 Deadlift Strength

    Deadlift

    3 Sets Of 5 ~ 65 - 75%

    Go Every 3:00

  • Basic Conditioning Workout

    50 min in pairs:

    800m Run / Jog / Walk
    Row (Rowing technique)

    Keep HR Low 60-70%

  • BACK SQUAT Strength

    Find heavy back squat 3rm

    5x3

    E3MOM / 0-1 RIR

  • Behind the neck press 5x5 Strength

    Behind the neck press, five sets of heavy five.