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

  • "Roll With The Punches" Workout

    5 rounds for time:
    400m Run
    9 Dual DB Bench Presses 20/15kg
    6 Strict Pull-ups / C2B
    3 Wall Walks

    TC 25min

  • 23.8.22 Workout

    ACCESSORY:

    2-3 rounds:
    8+8 ring row (one arm)
    5+5 windshield wipers (abs)
    45s weighted plank with leg raises

  • Basic Workout

    4min amrap
    8 Db Snatch
    12 Air squat

    4min rest

    4min amrap
    7 Wallball
    10 Sit-up

    4min rest
    6cal ski
    6 burpee

  • 22.8.2022 Optimus Prime Workout

    AMRAP 7

    Wallballs 20/14p
    *EMOM 5 Deadlift 102,5/70kg

  • 17.8.2022 Basic Strength

    Shoulder Press

    4-2-4-2-4-2

    Send Off 2:30

  • Tuesday 10th April Workout

    Strength: 20 mins to find a 1rm
    Snatch

    Wod: 5RFT
    15 Burpees
    15 wall ball

  • Tuesday 1st May Workout

    Skill: 5 min Emom RMU

    Wod: 4RFT
    200m run
    10 Thrusters
    10 BOB

    Skill: work your way through progressions and finish with as many RMU as you can in a 40 sec window for 5 mins.

    Wod: sprint Wod , we want high intensity ! Sprint on the run go unbroken on barbell and BoBs

  • Monday 21st May Workout

    Strength:-
    In 20 mins perform Back squat 4x5 @80-85% then drop to 70% and perform 1 set of max reps.

    Wod
    *400m run to start every round
    21-15-9
    SDHP@40/30
    *50 sit ups to end every round

    Strength: use real percentage or go off 5rm from previous weeks, perform 4x5 then go for max reps @70% aim for 10-15reps

    Wod: move fast on this sprint Wod , the aim is to run fast and go unbroken on SDHP and keep moving on sit ups.

  • Tuesday 12th June Workout

    Wod: Start a new round every 4 mins for 5rds
    400m run
    10 Pull ups
    10 Burpees

    Wod: you need to be finishing each round so you have 30-40 secs rest , so scale where needed.
    We are testing recovery and maintaing a pace.

  • Tuesday 19th June Workout

    Skill: Rope climb

    Wod: for time
    15-12-9-6-3
    Deadlift@80/60
    BOB
    5-4-3-2-1
    Strict HSPU

    Skill: work through progressions and then attempt some rope climbs!

    Wod: go hard an fast , weight is purposely low so you can can go unbroken on DL, then go fast on BOB and test yourself on the strict HSPU under fatigue