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

  • AMRAP 15 hspu, snatch, box :Froning Workout

    AMRAP 15 min
    5 x handstand push-up
    7 x snatch 42kg
    9 x box jump

  • Push Press Workout

    Monday 5th March 2018

    PUSH PRESS

    5-5-5

    Warm up and work up to a heavy set of 5. The barbell comes off the floor.

    Post loads to comments.

    Performance
    5 Rounds for Time:
    300m Run
    7 Chest-to-Bar Pull-Ups
    14 Alternating Pistols

    Fitness
    5 Rounds for Time:
    300m Run
    7 Jumping Chest-to-Bar Pull-Ups
    14 Alternating Reverse Lunges

    Post time and Rx to comments.

  • Open 18.2 Workout

    Workout 18.2
    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats
    Bar-facing burpees

    Men use 22,5kg dumbbells
    Women use 15kg dumbbells

    Workout 18.2a
    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 and 18.2a

    Scaled: (Ages 16-54)
    Men use 35-lb. dumbbells, stepping burpees allowed
    Women use 20-lb. dumbbells, stepping burpees allowed

  • Perjantai 2.3 Workout

    1-2-3-4-5-6-7-8-9-10 reps of:
    Dumbbell squats
    Burpees

    Then, WORKOUT 18.2A:
    1-rep-max clean

    12-min. cap for 18.2 AND 18.2a

  • Warm up Workout

    DAY 1
    WARM-UP Of the Week
    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • 2/22/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    4 strict pull ups
    6 side lunge
    8 sit ups

    Metcon/*Rx(12)
    otm 12
    even-15 cal bike, row, jing jang, 20 rope slam
    odd-choose a different movement from the even list.

    2x8(10)
    curls
    rev fly

    Finisher
    2 min hip opener
    30 scap pu
    60 temp tantrum

  • BRO-CHALLENGE // DECEMBER 2017 // Tommy Workout

    12 Min amrap

    • 24 Double unders
    • 12 Burpees
    • 12 Steps walking lunges 2x24kg kettlebells in front rack

    Each step of the lunges counts as a rep

    SCORES TO BEAT

    Beginner athlete: 2 rounds and 12reps
    Average athlete: 3 rounds and 18reps
    Advanced athlete: 4 rounds and 24reps
    Elite athlete: 5 rounds and 29reps
    Regional athlete: 6 rounds and 3reps

  • E3MOM Workout

    Wednesday 21st February 2018

    Every 3 minutes for 5 rounds:
    10 Box Jumps 24/20
    10 Russian Kettlebell Swings 32/24kg
    10 Wall Balls 20/10, 14/9

    The goal is unbroken reps with consistent scores.

    Post work to comments.

    BACK SQUAT

    10-10-10

    Warm up and work up to a heavy set of 10 reps. Use spotters on all work sets.

    Post loads to comments.

  • BE - EAST SWEAT SESH Workout

    Warm up
    Foam Roll Free For All (2 mins)
    Spine rot & mob
    Rev Lunges
    Squats
    Inchworm
    Leg Swings
    Scap Puss/pull
    Archer Plank
    Mini Band Series
    Hang challenge 2 min cap
    (10 Mins)

    Station 1 (4 ppl)
    Ski
    BB Squat

    Station 2
    Curve
    Push Press

    Station 3
    Row
    Bench Press

    RD 1 : 1 min : 1 min X 2 at each exercise 1 min transition 1 X thru (15 mins)
    RD 2 : 30s : 30s X 3 at each exercise 45 s transition 1 X thru ( 12mins) *try to beat reps/distance of RD 1)

    Finisher ???? :)

  • warm up Workout

    DAY 5
    SKILL VOLUME ACCUMULATION WARM-UP Of the Week
    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    Pistol Squats 10 reps
    Strict Toe to Bar 7 reps