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

  • OMG it's running Workout

    12 min AMRAP

    200 m run
    12 DB snatch (40/55) alternate hand
    8 pull ups

  • 36min EMOM: Workout

    1) Monostructural
    2) 5 Snatch
    3) Rest

  • Back squat 4x8 Strength

    Back squat 4x8

    Roughly 70% focus in quality and speed.

  • Deadlift Strength

    Deadlift 3x1 reps (1rep max)
    If you did 3x3 reps on past 2-3 weeks, lets say your weights were 100+105+110kg. Today the goal is to do deadlifts on between 105-120kg.
    rest 2-3 min bwn main sets.

  • Increasable Liftin' Workout

    10 x Push Press
    50 x Double Under
    10 x Push Press
    50 x Double Unders
    10 x Push Press
    50 x Double Under
    Add more weight on every set. Every set must be HARD!
    Post your weights to comments.

  • Strength and power Workout

    5 Rounds for quality;
    10 jump lunges
    10 high box jumps
    10 strict hspu
    Rest 2 mins

    Go straight into the next movement. Rest at the end of each round

  • SKILLS EMOM Workout

    Skilllls EMOM x 5 (15min)

    *1-5 MU or strict chest to bar pull up
    *3-5 tempo kipping HSPU
    *30 sec weighted hollow hold (eg. 5 kg plate on the legs)

    Tempo Kipping HSPU: Descend slowly (count to three while descending). kip up. Scale to box HSPU, while keeping the tempo the same.

  • Triple the fun Workout

    A.
    8 Min AMRAP
    3 Bar Mu
    6 hang power clean 60/40
    9 Wall balls
    Rest 5 Mins
    B.
    8 Min AMRAP
    3 Ring MU
    6 STOH 60/40
    9 wall balls
    Rest 5 Mins
    C.
    4 Min AMRAP
    30 burpee box jumps
    Max wall balls

    Post total of A + B + C (only wall balls BBJ are not counted)
    Breakdown in comments.

  • EMOM for 8min: Workout

    7 Deadlift (70/50kg)
    6 Hang Power Clean
    4 Jerk

  • "Flight Simulator" Workout

    Double Unders

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    2. You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    3. You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    4.There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!