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

  • 19.8.2022 Workout

    On The 2:00 x 10 Rounds

    500/400m Bike Erg
    30 Double Unders
    10 Push Press 42,5/30kg

    • Atheletes Should be able to complete al the work each round with at least 10s of rest before beginning next round. If you are going to run over, stop where you are at the 50s mark and get set for the next round. -score: Slowest Round.

  • 19.8.2022 Push Press Strength

    For Total Load:

    5 Sets of 2

  • CF Conditioning Workout

    500m ski erg
    3x
    5 med ball clean
    7 v ups
    5m hs walk

    20 min AMRAP

    30 Double Unders
    Axle Bar Overhead Walk, 29 kg, 10 m
    10 Wall Balls, 6 kg
    12 Toes-to-bars

  • 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