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

    Deadlift
    90% +5kg + 5kg + 5kg (+15kg)

    70% x 3, 80% x 3, 90% x 3+

    15 Mins

  • Chipper Repeat Workout

    4 Rounds for Time
    21/16 Cal Row
    21 Snatch 40/30kg
    15 c2B
    15 Burpees
    9 HSPU
    9 thrusters
    Rest 90 seconds

    Mix the order if it's a big class so you can use the rowers.

    Post time on completion including the rest but not the last rest. This will be tough but try to push hard to go unbroken on everything or two sets on certain movements. Scale to move quickly.

    TC. 28 Mins

  • 10 Min Capacity test Workout

    10 Min max cal Row or bike

    Go with the machine you have been using more in these intervals.

    Score is total calories at 10 Minutes

  • Back Squat week 13 Strength

    6x3 @ 75%
    3+ 75%

  • 3 position Snatch Workout

    Floor + Hang + mid thigh
    5 sets 70% of 1RM

  • Double Tap Workout

    10 Min AMRAP A
    50 Double unders
    3 wall climbs to 10/9 inch from wall
    20 DB Snatch 22.5/15kg
    Rest 5 Mins

    10 Min AMRAP B
    15 Box jump overs
    9 C2B

    Scaled option A
    100 Singles (count as 50)
    3 wall climbs reduce range of motion 15/20 inch
    Weight down on snatch

    Scaled option B
    15 step overs or low box
    9 pull ups or 6 pull ups or jumping pull up

    Post total reps

  • Power snatches Strength

    4-4-4-4-4

    Touch and go around 70%

  • Deadlift Strength

    5x5 80-83%

    More than last week

  • Day 26.1 Strength

    Build up to 2RM Back Squat

    • Rest as needed

  • Post WOD Workout

    "Durante core"
    3 rounds
    10 Hollow Rocks
    10 V Ups
    10 Tuck Ups
    10s. Hollow Hold
    Rest 1min

    Goal & Intensity
    -Builds midline endurance and the ability to maintain a neutral spine under fatigue.
    -Perfect accessory work to support stronger, safer, and more stable squatting patterns.