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

  • Tuesday 24th April Workout

    Strength
    20 mins to establish a 1rm of the following complex
    1 snatch pull
    1 power snatch
    1 hang snatch

    Wod 7 min TC
    1k Row
    15 C&J@60/40
    15 snatch@60/40

    Wod: the time cap will be tight purposefully to push you to your limit. Move fast and go unbroken.

  • Thursday 10th May Workout

    Strength
    20 mins to build upto a 5rm front squat

    Wod 10 min AMRAP
    1rd of Cindy
    1 C&J@80/60*
    *Add 1 rep every time you reach the C&J

    Strength: build upto a 5rm , be fast out the bottom and try to build on the tension of our 3sec hold from last week.

    Wod: 1rd of Cindy = 5 pull ups/10 press ups/15 air squats
    Move fast add a rep each time you get to clean and jerk.

  • Thursday 7th June Workout

    Skill: T2B
    Work through progressions
    Test out T2B

    WOD:- 9 min AMRAP
    200m run
    10 T2B
    10 HRPU

    Wod: use run as an active recovery and try to go unbroken on T2B and HRPU

  • Tuesday 26th June Workout

    Strength: Deadlift 15 mins to find a 5rm

    Wod: 2 RFT
    50 DU
    40 pull ups
    30 HRPU
    20 T2B
    10 Ring dips

    Strength: find a 5rm TNG reps are allowed , go heavy!

    Wod: be tactical aim to maintain an uncomfortable pace working roughly 80-85% of your max effort.

  • Friday 6th July Workout

    Skill: HSPU

    Wod: "Mary" 20 min AMRAP
    5 HSPU
    10 pIstols
    15 pull ups

    Skill: HSPU work through progressions.

    Wod: pace this Wod, another chance to work on some pull up volume.

  • Friday 20th July Workout

    Friday
    Wod: "Murph"
    1 mile run
    100 pull ups
    200 press ups
    300 air squats
    1 mile run

    Wod: grind it out ! If you have a weight vest wear it. Break up middle section how you like I.e 20rds of Cindy.

  • Thursday 16th August Workout

    Strength: 15 mins to build upto a 1rm split jerk

    Wod: 7 min ascending ladder of
    2-4-6-8.....
    Deadlift@60/40
    HSPU

    Strength: warm up with skills and drills on split jerk and then 15 mins to hit a 1rm (must be split jerk)

    Wod: go hard and fast !!! Test out ranges

  • Tuesday 21st August Workout

    Strength: 20 mins to find a 2rm Deadlift (sumo stance is allowed)

    Wod: 3RFT
    400m run
    10 STOH@50/35
    10 OHL@50/35

    Wod: go hard and fast ! Aim to go unbroken , sprint Wod.

  • Friday 24th August Workout

    Skill: HSW strength drills

    Wod: “Nicole” 20 min AMRAP
    400m run
    ME pull ups

    Wod: your score is pull ups achieved ! Pace the run!! Be tactical

  • Thursday 30th August Workout

    Strength: 20 mins to get a 1rm back squat

    Wod: 7 min ascending ladder
    2-4-6-8 etc
    Thrusters
    Ring dips

    Strength: 20 mins to get a 1rm build up gradually and then aim to hit a new 1rm(the heaviest you can lift for 1 rep)

    Wod: go hard and fast ! Sprint Wod aim to go unbroken on thrusters and take small breaks in ring dips