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

  • WOD Workout

    Four sets for times of:
    6 Squat Cleans @ 75% of 1-RM
    25 Wallball Shots (30/20lb.)
    50 Double unders
    Rest 4 minutes

  • power clean Strength

    Every 2 minutes, for 16 minutes (8 sets):
    1 Clean Lift-Off + 1 Power Clean
    For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

  • split jerks Strength

    Jerk
    *Set 1 – 3 reps @ 75%
    *Set 2-4 – 2 reps @ 80%
    *Set 5-6 – 2 reps @ 85%
    Rest as needed

  • jerk balance 3x3 Strength

    Three sets of:
    Jerk Balance x 3 reps @ 40-50% of 1-RM
    Rest as needed

  • Drop it like a Squat! Workout

    Back Squat
    10-1-10-1

    5 rounds FT
    3 Back Squat @ 80%
    1 Rope Climb

  • AMRAP 20min Workout

    2 rds Nate + 15cal Assault bile

    • Nate: 2 MU 4 HSPU 8 Kbs (32/24)

  • 4 rounds Workout

    Shoulder press x5
    Legless rope climb x1-3

    Do as super set. Rest 2-3 min btw sets.

  • Movement Prep Workout

    Mobility:
    Side travelling ape
    StrIght leg kicks
    High knee skip
    Fast high knees
    Leopard crawl
    Bunny Hop
    Single leg hop

    7 min

  • TC'17 33100 WOD 3/3 Workout

    Male + female pairs, run "hikilenkki" carrying sandbag.

    Remaining four will hold tractor tyre overhead (3 holding 1 resting)

    If you drop the tyre penalty is 10 synchro burbees after all pairs have done running.

  • TC'17 33100 WOD 2/3 Workout

    Two rounds:

    00.00-05.00 over the beam + max reps synchro (3person) pullups

    20sec transition

    05.00-10.00over the beam + max reps d-ball over shoulder 70/40kg

    20sec transition