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

  • 10/27/20 Workout

    Warm up(10)
    3rds
    10 side lunge
    20 plyo jumps
    10 squats
    20 knee grab

    WRK(24)
    WRK 2:00 REST 1:00 x8
    4 air squats/dumbbell front squats
    8 dumbbell/barbell push press
    16 plank taps
    24 dumbbell hopovers

    Finisher
    50 double crunch
    1:00 chest opener

  • 10/28/20 Workout

    Warm up(10)
    3rds
    10 side lunge
    20 plyo jumps
    10 squats
    20 knee grab

    GRT(25)
    walk, run, bike....just move

    Finisher
    50 kneeling crunch
    1:00 IT stretch

  • 10/29/20 Workout

    Warm up(10)
    3rds
    10 side lunge
    20 plyo jumps
    10 squats
    20 knee grab

    WRK(21)
    On the 3:00 x7
    100m run
    28 jump rope/hvy rope/double unders
    7 dumbbell/sandbag/barbell hang clean and jerk

    Finisher
    100 flutter kicks
    1:00 butterfly stretch

  • 10/30/20 Workout

    Warm up(10)
    3rds
    10 side lunge
    20 plyo jumps
    10 squats
    20 knee grab

    GRT(25)
    walk, run, recover

    Finisher
    1:00 stretch of choice

  • 11/2/20 Workout

    Warm up(10)
    3rds
    20 big arm circles
    10 pik n grass
    20 jax
    5 walkouts

    WRK(35)
    WRK 5:00/1:00 sit ups/ 1:00 rest x5
    100m db farmer's carry
    10 bodybuilders
    10 single arm alt db ground to overhead
    10 upright row, 5 jumping pull ups, or pull ups

    Finisher
    10 side plank punch through
    1:00 samson stretch

  • 15-10-5 Workout

    Overhead walking lunge @28 kb
    HSPU

  • Power snatch Strength

    Heavy 1

  • Conditioning Workout

    AMRAP 30:00 with a partner:
    50 Wall balls @9/6kg
    50 KB USA swing @24/16kg
    40 Anchored Sit-ups
    40 Hollow Rocks
    30 KB Sumo Deadlift High Pull
    30 KB gorilla Rows @2x24/16kg
    20 KB single arm Overhead Squats
    20 KB Thrusters
    10 Box Jump Overs @60/50cm
    10 Burpee Box Jumps @60/50cm
    *One person works at a time. Split as desired.

    Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs

  • Rest day Workout

    Rest day
    50 min walking

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.2 km, 7.21 min/km
    HR 121/152