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

  • Accessories Workout

    3 Rounds For Quality:
    10/ each Single Arm DB Row
    10/ each Single Arm DB Bench Press
    10 Single DB Pull Overs (bench supported)
    20 Banded Tricep Pushdowns
    20 Banded Bicep Curls

    • Rest as needed btw sets
    • Athlete choice on load

  • Power Snatch Strength

    6 Sets Of Power Snatch
    Set 1: 2 @75%
    Set 2: 2 @75%
    Set 3: 2 @80%
    Set 4: 2 @80%
    Set 5: 1 @85%
    Set 6: 1 @85%

  • "Hobbs" Workout

    Every 2:00 For 10 Rounds
    - 18/15cal Row
    - 5 Bench Press @80/56kg

    These rounds should be sprinted!!

  • Strength 21-02-2021 Workout

    SuperSet!!
    4 rounds;

    L-Sit Hold x 20-25s
    Rest 30s.
    Double Leg Banded Hamstring Curl x 20-35
    Rest 60s.

  • Rowing Workout

    4 x 1500m @5K Pace
    Rest 2:00 btw sets

  • Saturday Strenght/conditioning Workout

    emom 5
    5 thrusters @65-70%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 thruster @85-90%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    emom 5
    5 thrusters @65-70%

    • Barbell taken from Floor! First rep should be squat clean thruster.
    • Totally 90 thrusters and time for this workout is 29 minutes.
    • When you are playing with the timer, I think easiest way to is put 29 minutes of emom's and you are resting on rounds 6,12,18,24. Notice that on minutes 13-17 you got lift every 30s, so once time is :30 you have 1 rep to do. Focus on good quality thrusters, full extensions, keeping midbody tight and remember to breath bwn reps. Put the weights down on comments. This will last time doing this thruster progression this time!

  • Extra Credit 20-02-2021 Workout

    Barbell Rows: 50 Reps with an empty barbell - Quality focus!
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • "Dom Toretto" Workout

    For Time:
    1000/800m Row
    40 Thrusters 42/30kg
    40 T2B
    Rest 2:00
    750/600m Row
    20 Thrusters 50/35kg
    20 T2B
    Rest 2:00
    500/400m Row
    10 Thrusters 60/42kg
    10 T2B

    TC 10:00 per round.

    Try to go for big unbroken sets on the thrusters and quick sets with short breaks on t2b to manage grip fatigue.

  • Push Jerk Strength

    6 Sets Of Push Jerk
    Set 1: 3 @70%
    Set 2: 3 @70%
    Set 3: 3 @70%
    Set 4: 3 @75%
    Set 5: 3 @75%
    Set 6: 3 @75%
    - Rest 2-3min btw sets.
    - Focus on each rep, no tng, work on your dip technique.

  • Warm Up Workout

    3 Rounds For Quality:
    :30 HS Hold
    20 Walking Lunges
    6/6 KB Bottom Up Presses
    10 Box Jumps 60/50cm (last round 80/60cm)