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

  • Extra Credit 10-11-2021 Workout

    Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
    +
    - 45 Degree Biphasic Hip Flexor Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Wednesday Metcon Workout

    WOD
    14 min AMRAP
    3 squat cleans @80/55kg (or max 75% of 1rm)
    6 bar facing burpees
    28 double unders

    Squat cleans should be mod challenging to do fast singles.
    keep steady pace on bar facing burpees
    Try to relax your shoulders and gain some "recovery on double unders for those deadlifts)
    target is 7+ rounds.
    1 round is 37 reps.

  • barbell cycling Workout

    for time

    1-10
    Clean & Jerk
    btw every set 3 push ups
    @29/43
    - goeal is to keep moving
    - clean & jerk can be power & push
    - focus on technique and flowing tng style

  • Conditioning Workout

    3min Du practice
    2x
    7 ring row
    10 ab mat sit up
    7 ring row

    EMOM 18
    1) 30 DU's
    2) 10 GHD sit up
    3) 20m d ball carry

  • Tuesday Metcon Workout

    Get some reps in of gymnastic movements and start workout.

    Workout
    2 sets
    For time
    15/12 calories of Rowing
    15 Kipping HSPU
    12/9 calories of Rowing
    12 Kipping HSPU
    9/6 calories of Rowing
    9 Kipping HSPU
    rest 5 min
    For time
    9 c2b Pull ups / pull ups
    9/6 calories of ski erg
    12 c2b Pull ups / pull ups
    12/9 calories of ski erg
    15 c2b Pull ups / pull ups
    15/12 calories of ski erg
    rest 5 min

    Score is total time of all "4 sets".

    This is mix of cardio and gymnastic movements.
    Simple and good work.
    Keep Cardio FAST OR mod/fast depending your ability to
    go for those kipping handstand push ups. Goal is to get HSPU
    done in 1-2 set and same thing on c2b or pull ups

  • Tuesday Ring MU Skill Workout

    Ring Muscle up Practise
    1-2 sets of each parts
    Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
    rol on that "swing"
    Kip to swing x 3-5 reps
    Hips to rings / bar x 2-3 reps
    Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
    Kipping or strict ring dips x 3-5 reps (use band for help if need to)
    Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
    Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

  • Conditioning 07-11-2021 Workout

    15:00 steady pace / for quality
    2 each Turkish Get-ups 24/16kg
    10 Box Jump Step-downs 61/51cm
    20/14 Cal Row

  • Strength 07-11-2021 Workout

    Superset 4 rounds

    Landmine Lateral Lunge x 6 each.
    Rest 60s.
    Bird Dog Row x 8-10 each
    Rest 60s

  • Conditioning (optional) Workout

    2 RDS:
    1000/800m Row
    750/600m Ski / 45/35cal AB
    500/400m Row
    400/300m Ski / 25/18cal AB

    Rest 5:00 btw rounds.

  • Monday Main Parts Workout

    Strenght
    Overhead squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    rest 3 min bwn sets

    Weightlifting&Gymnastics
    Every 2 min for 20 minutes (10 sets)
    30-40% of max reps toes to bars
    1 power snatch + 1 squat snatch @70-80% of 1rm

    Accessory Work
    barbell bent over row 4x6-8 reps @bigger weights than week ago!
    rest 1.5-2 min bwn sets

    then

    4x12-16 back rack walking lunges, add weight each round.
    rest 1.5-2 min bwn sets