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

  • Thursday 26th July Workout

    Strength: 5 mins to build upto 80% of your 1rm deadlift then perform 3 reps every minute for 10 mins aiming to increase weight every other round.

    Wod: 4x800m runs

    Wod: perform an 800m run as fast as you can every 4 mins for 4rds, the aim is to go as fast as you can and try and recover quickly , there will be scales with time and distance

  • Tuesday 14th August Workout

    Strength: 10 mins to perform
    10-8-6-4-2 unbroken reps of Ring dips (can be weighted)

    Wod: 5RFT
    200m run
    10 HRPU
    10 Hang clean and jerk@60/40

    Strength: building strength on ring dips , scales will be box dips , if you can wear a weighted vest.

    Wod: the hang clean can be a power or squat the jerk can be any STOH , pace this Wod it will get gripy!

  • Thursday 23rd August Workout

    Skill: snatch practice

    Wod:2RFT
    5 BMU
    5 hang power snatch@60/40
    5 BMU
    5 hang power snatch@60/40

    Wod: heavy barbell cycling! Try to keep hold and keep moving

  • Tuesday 28th August Workout

    Wod: 40 min T.C
    5k run
    Remaining time 1rm C&J

    Wod: start of our re-test! You get a score for your 5k time , then remaking time is spent getting a 1rm clean and jerk.

  • Tuesday 11th September Workout

    Strength: 5x5 back squat@80%

    Wod: 3RFT
    50 DUs
    10 STOH@60/40

    Strength: 20 mins to perform 5 sets of 5 back squat@80% of your 1rm

    Wod: go hard and fast ! Keep hold of the bar.

  • Friday 14th September Workout

    18.2! 12 min TC
    1-10
    DB squats
    BFB
    1 rep clean

    Wod: re-test of open workout 18.2! Move fast on 1A and go heavy on 1B

  • Tuesday 18th September Workout

    Strength: 20 mins to build upto and perform 5x5 DL@80%1rm

    Wod: 7 min ascending ladder
    1-2-3-4-5.......
    HSPU
    2-4-6-8-10.....
    Front squat@60/40

    Wod: go hard and fast! Test out your HSPU , and aim to go unbroken on front squats.

  • Thursday 20th September Workout

    Skill: RMU

    Wod: 3RFT
    400m run
    15 wall ball@9/6-10ft/9ft
    15 burpees

    Wod: use run as recovery and then go hard and fast and unbroken on wall ball and burpees.

  • Friday 5th October Workout

    Strength: 10-1 ring dips (weighted if possible)

    Wod: Grace 30 C&J@60/40

    Wod: it’s grace! Go hard and fast !!

  • Monday 15th October Workout

    Strength: 10-1 strict pull ups

    Wod: 8 min ascending ladder 4-8-12-16
    Deadlift@80/60
    T2B

    Strength: no kipping , can scale using bands but must be strict, if to easy wear a vest.

    Wod: aim to pace this Wod , not moving slow but not red lining either. Try to control breathing and test out ranges on T2B