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

  • Tuesday 3rd July Workout

    Skill: RMU

    Wod: 5rds or 15 mins TC
    50 DUs
    10 medball cleans@9/6
    10 wall ball@9/6
    10 medball OHL@9/6
    10 burpees

    Skill: a chance to work on Kipping RMU this time.

    Wod: go hard and fast, aim to complete the 5rds in the 15 min TC, after each movement step back breath and go again.

  • Tuesday 10th July Workout

    Strength: 15 mins to find a 2rm Deadlift

    Wod: 10 min AMRAP
    5 HSPU
    10 Hang power clean@40/30
    15 Thrusters@40/30

    Strength: go heavy ! Sumo stance is allowed.

    Wod: pace This workout from the start , try to go unbroken and rest after each movement.

  • Monday 23rd July Workout

    Strength: 15 mins to build upto a heavy complex of 1 power clean 1 hang clean 1 thruster

    Wod: 10 min ascending ladder
    50 DUs*remain at 50
    2-4-6-8 etc Thrusters@50/35

    Strength: go heavy with this complex, keep hold of the bar for all three movements and complete all three successfully for score to count.

    Wod: don't start off to fast , pace from beginning working at roughly 80% of your max effort.
    Aim to go unbroken on some heavy thrusters.

  • Monday 30th July Workout

    Strength: 15 mins to find a 3rm front squat

    Wod: for time
    Buy in- 5 BMU
    3rds of
    10 SDHP @40/30
    10 STOH
    Buy out- 5 BMU

    Wod: smash your way through this Wod , go hard and fast , go unbroken

  • Thursday 9th August Workout

    Skill: HS walks

    Wod- 3 RFT
    200m run
    50 wall balls

    Skil: back to our wheel barrow progressions and kick ups.

    Wod: pace the run use as active recovery and aim to go unbroken on wall balls. Test out that mental toughness.

  • Friday 17th August Workout

    Wod:: “Rene”
    7RFT
    400m run
    21 walking lunges
    15 pull-ups
    9 burpees

    Wod: if you have a weighted vest wear it!! Use runs as active recovery and break pull ups early.

  • Friday 7th September Workout

    open 2018 re-test

    18.1
    20 min amrap
    8 T2B
    10 DB hang clean and jerk@22,5/15kg
    12 cal row

  • Tuesday 13th November Workout

    Strength: 10 min to build upto a heavy complex of:
    1 strict press
    1 push press
    1 push jerk
    5 mins to build upto a heavy split jerk

    Wod: 4x3 min amraps (1 min rest after each one)
    1A: me cal ski
    1B: Me C&J@60/40
    1C: me cal row
    1D: me snatch@60/40

    Wod: go hard and fast on each section ! Fast work short recovery.

  • Lepopäivä Workout

    Rest day - what did you do?

  • "Scoopy Doo" Workout

    6 rounds for quality:
    10 Ring Dips
    15 KBS 24/16kg (US)
    20m Skillmill Sledge Push (10/9)
    - Rest 1min btw rounds