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

  • 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

  • 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