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

  • Competition Workout

    C.
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24″/20″)
    15 Deadlifts (225/155 lbs)
    20 Pull-Ups
    25 Wall Ball Shots (30/20 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.

    Note rounds and reps for both sets separately.

  • OPEX 20/06/2014 Workout

    http://opexfit.com/june-20-2014/

    A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

    B. OHS @ 42X1; build to a moderate double in 5 sets

    C. EMOM – 8 min – 8 CTB chin ups

    D. EMOM – 12 min
    odd – 6 tough KB snatch R
    even – 6 tough KB snatch L

    Notes:
    - choose your tension as needed for A, work on speed on concentric, record what you use
    - pause at bottom for OHS – form over load impt here
    - work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
    - choose aggressive load for Snatch but solid form, breathe throughout

  • Combo - Dumbbell Workout

    4 rounds of following, 10 reps each exercise, 90 sec rest between rounds, don't put weights down - 2 x 10kg Dumbbells
    - biceps curl;
    - front squat;
    - overhead press;
    - lunges (each leg)
    - bent over row

  • Competition Strength

    A.
    Every two minutes, for 12 minutes (6 sets):
    Front Squat x 1 rep
    Build over the course of the six sets to today’s heaviest single.

  • Friday Workout

    Warm Up: 3 min Jump Rope, Leg Swings, Wall Hurdles, Calf Stretch, 2 Rounds of: 10 High Knee Pulls, 10 Toe Grabs,

    10 Side Lunges, 10 Inchworms,

    Metcon: “Run & Jump” for Time

    Run 200m

    100 Double Unders

    8 Pull ups (Rx+ 3 Muscle Ups)

    Run 400m

    80 Double Unders

    8 Pull ups (Rx+ 3 Muscle Ups)

    Run 800m

    60 Double Unders

    8 Pull ups (Rx+ 3 Muscle Ups)

    Run 400m

    40 Double Unders

    8 Pull ups (Rx+ 3 Muscle Ups)

    Run 200m

    20 Double Unders

    8 Pull ups (Rx+ 3 Muscle Ups)

    Score: Time

  • Thursday Workout

    Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

    Focus 1: Clean

    Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.

    *Metcon: 21-15-9 for time
    *
    Power Cleans (135/95) (Rx+155/115)

    Barbell Rollouts

    Score: Clean Weight / Time

  • AMRAP 6 Workout

    21x DU Jr
    15x T2B
    9x Thruster (40/30)

  • DU , clean and jerk , Muscle up Workout

    15 Mins AMRAP
    50 DU
    7 Clean and jerk 25/40
    7 Muscle ups

  • 10 cm deficit deadlift 5x5 Strength

    10 cm deficit deadlift 5x5

  • Workout Of The Week- Mark 1 Workout

    Complete 2 sets of the following:

    25 x Squats
    25 x Side Lunges
    25 x Leg Curls
    25 x Forward Lunges
    20 x Crunches
    20 x Reverse Crunches
    20 x Spear Chuck
    20 x Plank w Leg Raises
    15 x Lat Pulldown
    15 x Push Ups
    15 x 12kg Vipr Overhead Press
    15 x TRX Row