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

  • WOD Workout

    Power Snatch technique
    10 mins

    AMRAP 7min
    7 Power Snatch @42.5/30kg
    10 Wall balls @9/6kg
    GOAL: 4+rounds

    Option:
    AMRAP 7 min
    10 Alt. DB Snatches, 10 Wall balls. Both light weight.

  • Strength Workout

    15 mins for quality
    10-8-6-4-2
    Strict pull up
    KB Tea pot @ 24/16kg
    (10/side etc)
    Pistols ( 10/per leg etc... )

  • WOD Workout

    Partner WOD
    2000m row
    Then remaining time :
    AMRAP "Spicy Cindy"
    5 Kipping Pull-ups
    10 kipping HSPU
    15 Air Squats
    Timecap: 20 mins
    GOAL: 6+rounds

    Pull-Up Options: Chest to Bar, Chin Over Pull-Up, less, 5 tough ring row + 10 kip only

    HSPU scaling: abmat , box pike push-up, pike push-up, push-up.

  • Partner WOD Workout

    Both AMRAPs with Partner
    AMRAP 12:00
    24 Calorie Row
    100 Double Unders
    24 Wall balls @9/6kg

    Rest 2 mins

    AMRAP 12:00
    24 Hang Power Cleans @60/42.5kg
    100 Double Unders
    24 Calorie Row

    *One person works. Split as desired.

  • Skill Workout

    Power Snatch Practice (10-12 mins )
    - starting position
    - fisrt pull , second pull, pull under
    - high, mid , low power position in receiving the bar
    - elbow work to keep the bar close
    - explosive hip
    - how to link multiple reps

  • WOD Workout

    AMRAP 12 mins
    12 bent over row @50/35kg
    9 bar facing burpee
    6 strict hspu
    5m/5m single arm front rack carry @ 32/24kg
    Goal: 5+ rounds

    HSPU options: pike push up on boksz, pike push up, push up

  • Interval Workout

    Skill (5-8 mins )
    Practice KB Snatch

    Then
    EMOM 10
    KB complex of:
    4 KB snatch + 4 OH lunges per side

    - use the same KB each round

  • Olympic Lifting Strength

    2 Hang Power Snatch + 2 OHS
    EMOM 10 mins
    - stay around 70% of 1 rm Power Snatch and repeat for all sets
    - work on different height of the catch and bottom position of squat

  • Strength Strength

    Strict weighted Pullups:
    3-3-3-3-3-3 RM

  • WOD Workout

    For time:
    Buy in: 50 x Toes to Bar
    Then,
    50 x Front Rack Walking Lunges (52.5/35kg)
    *Every time you drop the bar complete 10 Bar Facing Burpees

    Timecap: 10 mins
    Rx+: 60/42.5kg