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

  • Conditioning Workout

    3 rounds for time:
    500/400m Row
    30 Walking Lunges, Single DB 20/15kg (carry anyhow)
    15 Box Jump Overs 60/50cm

  • Abs Workout

    3 rounds for quality:
    20sec Hollow Hold
    15 Sit-ups
    10 T2B

  • Snatch Strength

    Build to days heavy 1rep Snatch

    Then

    3x1 Snatch @85% of days heavy 1rep
    - Rest 2min btw sets

  • Handstand Skill Work Workout

    5 sets of:
    5 HS Kickups to a wall
    - Start of standing
    - Both heels touch the wall SOFTLY at the same time (good control)
    - Rest 1min btw sets
    ———————————————————————————————————
    5 sets of:
    10 HS Walking Steps against the wall (facing the wall)
    - Hands as close to a wall as possible
    - Keep your body of the wall, only toes against the wall
    - Rest as needed btw sets
    ———————————————————————————————————
    3 sets of:
    12 Alt. HS Shoulder Taps
    - Rest as needed btw sets
    ———————————————————————————————————
    3 sets of:
    2m Side to Side HS-walk Against The Wall
    - Goal is to go UB
    - Rest 1-2min btw sets
    ———————————————————
    5 sets:
    Max effort HS, hands (forearms) against the box
    - Rest as needed

  • Hang squat clean Strength

    3x 3
    -2min rest

  • Skill Work (DELOAD) Workout

    5 rounds (20min):
    Min 1: 30 DU
    Min 2: 5-10 Pull-ups
    Min 3: 5-10 HSPU
    MIN 4: Rest

  • Conditioning (DELOAD) Workout

    AMRAP 12
    10/8cal Row / 200m Run
    6 DB Hang Cleans 2x20/15kg
    6 DB STOH 2x20/15kg
    30 DU

  • Accessories Workout

    3 rounds:
    50m Walking Lunges
    40m KB Front Rack Carry 2x24/16kg
    30 Push-ups
    - Even though this is for time, focus on continuous quality movement and breathing

  • "Step By Step...Uuuu Baby" Workout

    5 rounds for time:
    15/12cal Row (sprint)
    30m Walking Lunges 20/15kg DB
    1min Rest

  • Single Leg Landmine RDL Strength

    4 sets:
    20/20 Single Leg Landmine RDL
    - Focus on feeling glute and hamstring
    - Rest 2min btw sets