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

  • Back Squat Strength

    Back Squat
    3x1r @ 100%
    3min Recovery

  • G-Skills Workout

    The Pull-over

    Technique for 15 min

    then

    EMOM 6
    1-3 Pullovers

  • D.T. Progressio 1 Workout

    Metcon (quality)

    EMOM for 12 minutes of:
    5 Deadlifts
    4 HPC
    3 Shoulder to overhead

    *Goal is to go unbroken on each set so choose weight accordingly.

    Accessory:
    4-5 rounds of
    8-12 hamstring curls on rower
    30-60s wall sit hold w/2 KB’s in ft.rack hold
    Rest as needed between sets.

  • Team workout Workout

    In 12 minutes in teams of 2 persons:

    Every minute on the minute team performs 4 burpees.

  • DUs and hollow rocks Workout

    5 rounds:

  • OH walking lunges, v-ups and DB snatches Workout

    4 rounds for quality:

  • 2 Min AMRAP: Snatch Workout

    Power Snatch (or full Snatch when needed) @ 75-80% of max.

    Record reps, weight and other details.

  • Pause Back Squat Strength

    3 secs pause at the bottom of each rep.
    Set 1 – 85% – 3 Reps
    Set 2 – 85% – 3 Reps
    Set 3 – 85% – 3 Reps
    Set 4 – 90% – 3 Reps
    Set 5 – 80% – 3 Reps

  • OPEN 23.3 Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    ♀ 65 lb, 95 lb, 125 lb, 155 lb
    ♂ 95 lb, 135 lb, 185 lb, 225 lb

    Scaled:
    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 scaled wall walks
    50 single-unders
    15 snatches (weight 1)
    5 scaled wall walks
    50 single-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 hand-release push-ups
    50 single-unders
    6 snatches (weight 4)

    ♀ 45 lb, 65 lb, 75 lb, 85 lb
    ♂ 65 lb, 95 lb, 115 lb, 135 lb

  • Power clean + front squat + thruster Workout

    8 x e90sec
    power clean + front squat + thruster

    • use a challenging weight