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

  • Friday 23rd March Workout

    Wod: in a 60 min window

    1: warm up

    1A: 10 mins to practice
    Open 18.5 movements.

    1B: 15 min Emom
    1: 15 AKBS@24/16
    2: 3 BMU
    3: 15 Burpees
    4: 3 rope climbs
    5: 15 box jumps@24/20"

    1C: 10 mins to practice your weakest movement

    1D: remaining time AMRAP
    stretch/roll/bands and prepare for 18.5!

  • Friday 13th April Workout

    Strength: 20 mins to find a 1rm OHS

    Wod: "Randy"
    75 power snatch@35/25

  • Friday 27th April Workout

    Strength 20 mins to establish a heavy complex
    1 snatch balance + 2 OHS

    Wod Half Mary 10 min AMRAP
    5 HSPU
    10 pistols
    15 pull ups

    Wod: we are doing half Mary to keep intensity high. Usually this would be a Wod to pace , but with only 10 mins attack it and move fast.

  • Friday 11th May Workout

    Skill
    8 min EMOM of HSPU

    Wod "Isabel"
    30 snatch@60/40

    Skill: work through progressions and then perform Emom with either HSPU or progressions.

    Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.

  • Thursday 17th may Workout

    Strength:
    10 mins to build upto a 3rm TNG clean
    10 mins to build upto a 3rm Thruster

    Wod: 4rds of 3 min on 1 min off
    3 power clean@50/35
    6 STOH@50/35
    9 BJO@24/20"

    Wod: all out effort for 3 mins then take 1 min rest and aim to stay consistent with score. Score will be lowest scoring round.

  • Friday 8th June Workout

    Skill: Strict RMU
    Emom Eve/Odd
    20 secs false grip holds
    40 secs strict MU Transitions

    WOD:-"Nasty girls"
    3RFT
    50 Air squats
    7 RMU
    10 Hang power cleans@60/40

    Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

  • Friday 13th July Workout

    WOD: "badger" 3RFT
    30 squat clean@40/30
    30 pull ups
    800m run

    Wod: in memory of our good friend Graig Jackson Wilcox, pace this Wod from the start use run as active recovery.

  • Monday 22nd October Workout

    Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

    Wod: For time
    10rds
    10 wall balls
    10 burpees

    Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

  • Friday 26th October Workout

    Skill: clean and jerk

    Wod: “The chief”
    5x3 min amraps (1 min rest after each round)
    3 power clean@60/40
    6 press ups
    9 air squats

    Wod: aim to move fast on each amrap try to keep score consistent each round.

  • Thursday 1st November Workout

    Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

    Wod: 16 min EMOM (40 secs on/20 secs off)
    1: D-ball over shoulder@30/20
    2: BBJO@30/24”
    3: DBSnatch@22.5/15
    4: RMU

    Skill: focus is on trying to progress and have practice time.

    Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
    The RMU will be challenging after previous movements, try to keep form.