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

  • Spanish Squat Workout

    5x10 Spanish Squats
    - No weights

  • "Hang On" Workout

    4 rounds for time:
    10 Double DB Renegade Rows (1=1)
    10 Double DB Hang Power Cleans
    20 Air Squats
    40 DU
    Weights: 2x20/15kg

  • KB 20220127 Workout

    2 rounds
    Single arm @16kg

    10+10 swing to clean
    20 lateral lunges (body weight)
    10+10 push press
    10+10 reverse lunge
    10+10 russian swings

  • Day 49.3 T-test, Right hand Workout

    FINAL TEST

    For time.

    Video: http://bit.ly/2KTUayW

  • Day 49.2 Bottom up carry with KB, Left hand Workout

    FINAL TEST

    For time.

    Video: http://bit.ly/2MCTKiv

  • Day 49.1 Bottom up carry with KB, Right hand Workout

    FINAL TEST

    For time.

    Video: http://bit.ly/2MCTKiv

  • Day 48 Workout

    Day off.

  • Day 47.3 General Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    • Supine eccentric dowel raises – Add weight to centre of dowel for added challenge. Back should remain flat against bench/box throughout movement. Lower as far as possible until stretch is felt, or compensation occurs – 15 reps.

    Video: http://bit.ly/2HoHAWa

    • Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric.

    • Overhead carries – Begin with KB single arm carry. Progress to KB in both arms. Focusing on trunk control during walk, avoiding back aching as fatigue increases (+50m = increase weight) - For distance.

  • Day 47.1 General Workout

    PREPARATION

    2 rounds:

    • 1st rib mobilisation with lacrosse ball – Movement follows breath. In breath into reach, out breath as arm moves behind back. Gentle neck stretch can be added at end – 7 reps each side.

    • Lacrosse ball smash – Chest, lats, upper back and/or shoulder, focussing on areas you feel restriction/tightness. Can also use foam roller if desired – 60 sec.

  • Day 47.2 General Workout

    ACTIVAWTION

    2-3 rounds, 30-sec rest between rounds.

    • Serratus push-up – Pushing floor away from you. Head and neck should not move during exercise. For added difficulty, perform in push-up position. Can begin on knees – 7 reps.

    • Dead-bug with band - Band placed under lower back with slight stretch. Core activation is required to flatten lower back and prevent band from slipping. Start with lowering opposite leg & arm. If able to perform for reps without band moving, perform with both arms & legs at same time – 7 reps each side.

    Video: http://bit.ly/33XK5sd

    • Inch-worm walk-outs – Walking hands as far away from feet as possible, while maintaining trunk control. Once maximum range reached, walk hands back towards feet. Avoid shoulders lifting – 7 reps.