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

  • 4X5 T&G Power Snatches + 1XME UB @80% Strength

    4X5 T&G Power Snatches – work to a near 5rm, rest 90 sec. between sets

    +

    1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

  • Cindy Workout

    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    or

    Complete as many rounds in 20 minutes as you can of:
    5 Sit-ups
    10 Push-ups
    15 Squats

    Post your choice and rounds completed to comments.

  • Hang Cleaning Workout

    Hang Power Clean- 5x3 @ 50% of Clean 1RM building load

     

    *Threshold Training

     

    Metcon:

    8 Min. AMRAP

    4 Sumo DL (Rx+ 225/155)

    (Rx 185/135)

    8 ball slams

     

    Score: Time

     

    PostWOD:

    400m run

    4x 15 sec. barbell goodmorning

  • OPEX 04/08/2014 Workout

    http://opexfit.com/august-4-2014/

    A. back squat @20X1; build to a 10rm
    https://www.wodconnect.com/workouts/back-squat-10rm

    B1. 15 thrusters 95/65# rest 10sec
    B2. amrap T2B – 1; rest 2mins x 3

    C. emom – 12mins
    odd – 12 wall balls 20/14# 10′ target
    even – 1 rope climb 15′ + 3-5 CTB chin ups

    +

    3 rounds for time
    Run 200m
    50 DU
    15 box jump sd 24/20″

    Notes:
    – must maintain tempo for 10rm
    – focus on breathing during the 15 thrusters and T2B
    – post times for 3 rounds

  • Fitness Workout

    A.
    Three sets of:
    Turkish Get-Ups x 2 reps each arm
    Rest 45 seconds
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 45 seconds
    Bottoms Up Kettlebell Carry x 20 meters each arm

    B.
    In teams of two, with only one person working at a time, perform 80 reps each for time of:
    Kettlebell Swings

    Immediately followed by…

    In teams of two, with only one person working at a time, perform 40 reps each for time of:
    Toes to Bar

    Partition your reps as you see fit.

  • 4x4 NaziSQUAT Strength

    Nazi-strict front squats!
    Hold the bar on your collarbones/shoulders only.
    NO HANDS!

    If you lean forward the bar will fall on the floor so keep your back straight and upward!

    TIP
    Grip your right thumb with your left hand fingers and keep lifting that thumb up through the excercise - that helps to maintain the position. Focus on pushing the floor away from you with your feet and lifting the thumb with your hand :)

  • Saturday 11th July Workout

    Team WOD!

    In Pairs:

    AMRAP 30min

    400m run
    P1: 20 burpees
    P2: Deadlift hold 80/60kg
    400m run
    P1: plank hold
    P2: 10 Deadlift 80/60kg
    400m run
    P2: 20 burpees
    P1: Deadlift hold 80/60kg
    400m run
    P2: plank hold
    P1: 10 Deadlift 80/60kg
    400m run

  • Fitness Workout

    A.
    Every minute, on the minute, for 15 minutes (5 sets of each):
    Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
    Minute 2 – Banded Hip Bridges x 20 reps
    Minute 3 – 45-60 seconds of Double-Under Practice

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Dumbbell Ground to Overhead
    100 Meter Run
    10 Push-Ups or Stationary Dips
    100 Meter Run

    C.
    Two sets of:
    Single-Arm Dumbbell Row x 8-10 reps @ 2111
    Rest as needed

  • Competition Strength

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    3-Position Clean
    (high hang, mid-thigh, and then from the floor)

    Build over the course of the eight sets.

  • Competition Strength

    A.
    Every minute, on the minute, for 8 minutes:
    Pause Front Squat x 1 reps @ 24X1

    Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.