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

  • 20:20 Workout

    20:20 20 seconds on; 20 seconds off) 36 x20:20
    Row
    Burpee over bar (use kb and sticks)
    Bike
    Push press 20/15kg

    Accumulating as many reps as possible in 24 Mins.
    5 in each movement and rotate.

    This will be sweaty, push hard and try to hit the same numbers round after round. Post total reps.

  • Core and shoulder work Workout

    3-4 Rounds for quality
    4/4 Turkish get up ( by feel)
    15 banded pull aparts (by feel)
    15 scapular push ups.
    15 second l-sit hold

    Time cut off 20 mins

  • Sore Core Workout

    A. 4min AMRAP
    8 x OHS
    8 x T2B

    1min Break

    B. 4min AMRAP
    6 x OHS
    12 x V-Up

    1min Break

    C. 4min AMRAP
    4 x OHS
    16 x Sit-Up

  • Snatch Pull Workout

    3 x 5

    AHAFA

  • Clean week 2 Strength

    5x3 Clean @ 75-80% of 2RM
    One more rep than last week

  • 15 Min EMOM Workout

    Alternate through for 15 Min.

    1. Towel grip KB goblet carry 40m
    2. 90 degree bent arm hang 20-30 secs ( pull up grip )
    3. 45 secs of shoulder press 30/20kg

  • Snatch Balance Strength

    Work up to 85-90% of 1RM

  • 18 Min EMOM Workout

    alternate;
    1. 10 front Squats 60/40 rack or no rack you choose
    2. 5-8 strict HSPU

  • EMOM 10 Workout

    1) 10 KBS 32/24kg

    2) 10 Strict Pull-Up

  • EMOM8: 3x Push Press Workout

    AHAP, but try to stay with same weight all workout. Focus, and use your legs!