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

  • Metcon Workout

    • For Time:
    Double Unders 100 reps
    Burpees 40 reps
    Double Unders 100 reps

  • Strength Strength

    • 10-10-10-10 of:
    BB Deadlift
    10 @ 9 RPE (-5% Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10 reps

  • "Extra" Workout

    Tabata Hollow rocks
    8x 20s. On / 10s. Off

  • Thursday 27th June 2019 Strength

    Overhead Squats

    12-12-12

  • Conditioning Workout

    Devil press 5x6
    OH lunges 4x8-8m

  • Strength Strength

    • 10-10-10-10-10 of:
    BB Push Press
    10 @ 9 RPE (-5% Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10-10 reps

  • Strength Strength

    • 10-10-10-10-10 of:
    BB Back Squats
    10 @ 9 RPE (-5% Load Drop)
    60% 1RM 10 reps
    65% 1RM 10 reps
    70% 1RM 10 reps
    65% 1RM 10-10 reps

  • Extra Credit 24-06-2019 Workout

    Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
    *Between sets complete 15 Standing Banded Ab Pulldowns

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    3 sets, rest as needed between

    Bottm Half + Top Half + Full Strict TTB

    Pick a rep scheme that fits your fitness level (3+3+3, 5+5+5, 9+9+9…)

    RPE 3 to 4

  • 6/20/19 Workout

    Warm up(8)
    10 air squats
    10 active dive bombers

    10 lunge
    10 down dog w/foot pedal

    10 tuck jumps
    10m straight leg bear crawl

    Mobility(5)
    1:00 min pigeon pose per
    1:00 min sh distraction

    Weightlifting(15)
    bench/strict press-week 5

    Fittrain(15)
    amrap 15
    10 step ups/box jumps 24/20
    10 sh to oh 75/55-challenge up-95/65
    10 front rack lunge 75/55-challenge up-95/65
    10 toe to pole/hkr-challenge up toe to bar

    Opt(12)
    1600m walk/run
    3x2 hang snatch-form!
    5x5 ghdsu
    4x2 jerk-climb ea set

    Finisher
    30 cuff iso
    100 2ct-flutters w/6 inch hold every 10 reps
    1:00 min chest opener
    1:00 min samson