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

  • Workout Of The Week- Anna Workout

    Complete the following workout:

    10 x Pull Ups
    20 x Floor To Overhead Press
    30 Push Ups
    40 Ball Crunches
    50 TRX Rows
    40 Ball Crunches
    30 Push Ups
    20 Floor To Overhead
    10 Pull Ups

  • Competition Workout

    B.
    Three rounds for time of:
    500 Meter Row
    10 Power Snatches (135/95 lbs)
    15 Box Jumps (24″/20″)
    20 Pull-Ups

    C.
    When the running clock hits 20:00, perform the following…

    For time:
    25 Shoulder to Overhead (135/95 lbs)
    50 Back Squats (135/95 lbs)
    100 Kettlebell Swings (24/16 kg)
    200 Double-Unders

  • Friday 31st July 2015 Strength

    Every 2min till failure 1 weighted muscle-up

    increase weight by 1-2kg each round.

  • Grace Workout

    ASAP
    30 Clean and Jerk 60/40 kg

  • Performance Workout

    A.
    Every 2 minutes, for 20 minutes (10 sets):
    3 Snatch Lift Offs + Snatch
    (for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

    Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

    B.
    Every 6 minutes, for 18 minutes (3 sets), for times:
    135/95 lb. Hang Power Snatch x 10 reps
    24″/20″ Box Jump Overs x 20 reps
    Run 400 Meter

  • July 13, 2015 Workout

    Warm Up
    2 Rounds
    400m Run
    10 PVC Pass Overs
    10 KB Swings
    5 Inch Worm Push Ups

    Skills
    Practice for 10 min:
    Kipping Pull Ups or
    Negative Pull Ups

    Lift
    Deadlift
    2-2-2-2-2-2
    Increase weight each set

    Workout
    21-5-9 Reps For Time:
    Hang Power Cleans (95/65)
    Goblet Squats (55/35)
    Burpees

    Advanced: (115,85), (70/55)

  • Monthly Challenge- July 2015 Workout

    10 Pull Ups
    10 Jump Lunges
    10 Push Ups on Dome
    10 Squats on Dome
    10 TRX Rows
    10 Jump Squats
    10 TRX Push Ups
    10 Single Leg Curls
    10 TRX Reverse Crunch
    10 12kg Vipr Overhead Press
    1000m Row

  • Competition Strength

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep
    *Set 2 – 50% x 1 rep
    *Set 3 – 60% x 1 rep
    *Set 4 – 70% x 1 rep
    *Set 5 – 80% x 1 rep

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep
    *Set 7 – 90% x 1 rep
    *Set 8 – 95% x 1 rep

  • OPEX 01/08/2014 Workout

    http://opexfit.com/august-1-2014/

    A. snatch balance 3×3; rest as needed moderate weight

    B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3

    C. snatch build to a tough single in several sets

    10 sets 80-90% effort
    4 TGU 1.5/1pd alt hands per rep
    30 unbroken DU
    2 burpee MU
    Row 200m
    rest 1min – all sets same pace

    Notes:
    – no riding the weight down choose weight accordingly
    – perfect form on 3 pos snatch work just a prep for C
    – go for something if feeling
    – smooth pace on 10 sets all sets same pace

  • OPEX 30/07/2014 Workout

    http://opexfit.com/july-30-2014/

    A1. DB rear foot elevated split squat @30X0; 8/leg; rest 90sec
    A2. DB bent torso row @20X1; 6-8/arm; rest 90sec x 4

    every 2min complete
    8, 6, 4 90% effort
    GHD situps
    FW 20m 100/70#/hand
    ring dip
    x 4

    5 rounds for time
    Row 400m
    20 plate over head walk lunges 45/25#

    Notes:
    – start at zero complete 8, 6, 4 rest remainder of time start again at 2mins then 4mins then 6mins
    – try to maintain the same pace on the rower each round for the best possible time