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

  • Deadlift Strength

    6x6 Deadlift @75%
    - Clean grip if you can
    - No bouncing
    - Rest 2-3min

  • Friday 30th April 2021 Strength

    Strength

    Build up to 8RM bench

    Accessory

    3 sets

    10 dips
    10 supine rows

    Workout

    5-8 rounds

    100m erg
    10 KB swings

    60-90 seconds rest

    (If you have a team of 3 or 4, go 1 in 1 out)

  • Extra Credit 05-05-2021 Workout

    Single Arm Farmer Carry: 10 x 15m/each; rest as partner does the same.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 27.4.2021 Workout

    AMRAP 6

    20 Medball Clean 30/20p
    10 Mb over burpees.

  • "No.8" Workout

    5 Rounds For Time:
    8 Front Squats 60/42kg
    8 Strict T2B
    800m Run

  • "Statue Of Liberty" Workout

    AMRAP 9:
    10 Alt. 1-Arm DB Hang C&J 20/15kg
    30 DU

  • Morning Intervals Workout

    32 x 1 min ON / 10 sec OFF

    1st Round 1 min ON / 10 sec OFF (transition time)
    2nd Round 1 min ON (45 sec easy, 15 sec hard) / 10 sec OFF (transition time)

    A.
    Row
    Echo bike
    BikeErg
    Rest

    B.
    Row
    SkiErg
    Assault Airbike
    Rest

    C.
    Row
    Echo bike
    BikeErg
    Rest

    D.
    Row
    SkiErg
    Row
    Rest

  • NBT amraps Workout

    AMRAP 2min on/ 1min off

    A)
    3x snatch 70-80%
    6+6 pistols
    12m hs walk

    B)
    3 rmu
    6+6 DB snatch @45/35lb
    12 hspu

    C)
    11min AMRAP
    5bmu
    10 T2B
    200 M Run

  • Extra Credit 03-05-2021 Workout

    Superset
    Reverse Crunch 2 x 12. No rest.
    RKC Plank 2 x 30s. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Conditioning 02-05-2021 Workout

    5 rounds for time
    200 M Run / Row / Ski / Half Stairs
    15 Russian Swings (53/35)
    10 Hand Release Push-ups
    - Goal: Smooth methodical pace, weight and scaling should be such that you never stop moving and your split times are very close.