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

  • 5/11/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 single unders
    10 hollow rocks
    5 sit ups

    Metcon/*Rx(15)
    "Annie"
    50-40-30-20-10
    double unders
    sit ups

    accessory(8)
    3x6
    hip extension
    bent over row

    Finisher
    50 dbl crunch
    2 min hip opener
    1 min s/a para stretch

  • SSSS Saturday Workout

    Buy in:
    Both partners have 10 mins to find 1 RM OHS from floor

    AMRAP 20 mins ( with a partner )
    6 Deadlifts 120kg/80kg each person
    9 Bar Facing Burpees, synchronized
    9 Bar MU / C2B/ Pull up each person
    15m Partner Barbell Carry 120/80kg

    Cash out:
    Both partners have 10 mins to find 1 RM OHS from floor AGAIN!

    You have a score separately for the first OHS max, for the AMRAP and for the second OHS max.

    No break between the OHS max and the amrap it's a 40 mins workout.

  • SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET* Workout

    Tuesday 8th May:

    SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

    A1) Single-Arm Dumbbell Bench Press:
    4 x 12-15

    A2) Goblet Lateral Lunge (not alternating):
    4 x 12-15

    Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

    *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 5 of 8

    21 Minutes Not for Rounds:
    5 x Box length OH Lunges
    300m Jog
    4-8 Strict Chest-to-Bar Chin-Ups

    Post work to comments.

  • Endurance Class Workout

    AMRAP
    Min 0-4
    Complete
    400 m Run
    Then max reps WB with remaining time 20/14
    1 min Rest
    Min 5-9
    400 m Run
    Then max slam balls
    1 min Rest
    Min 10-14
    400 m Run
    Then max burpees to 6” target
    1 min Rest
    Min 15-19
    400 m Run
    Then max Box jumps 24/20”
    1 min Rest
    Min 20-24
    400 m Run
    Then max sit ups

    • Score is total reps after all rounds

  • Chuck Workout

    10 Rounds for Time
    Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
    Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
    Dips (2-4-6-8-10-12-14-16-18-20 reps)
    Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
    Pistols (5-5-5-5-5-5-5-5-5-5 reps)

    In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols. In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds. The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

  • Snatch! Workout

    SNATCH COMPLEX

    Every Minute on the Minute x 15:
    1 Power Snatch + 1 Overhead Squat

    Use your heaviest weight from last week’s complex. Focus on getting under every Power Snatch.

    Post loads to comments.
    Exposure 4 of 8

    For Time:
    20 Thrusters 75/55
    30 Calorie Row
    20 Burpees

    Light and low skill, hit high intensity today.

    Post time and Rx to comments. ![]

  • Savannah Workout

    27 - 21 - 15 - 9 Reps of:

    Cal Row
    Dumbbell Thrusters

    = Rest 2 Mins =

    Cal Ski
    Wall Balls

    = Rest 2 Mins =

    Box Jump Overs
    Kettlebell Deadlift

    = Buyout =
    20 x 10m Shuttle Run

    Use desired weights

  • SPRINTS // Thrusters and running Workout

    Bring your barbell to a place where you can perform the thrusters and immediately perform the sprint at 100% pace

    5 ROUNDS

    REST AS NEEDED BETWEEN ROUNDS

    Take at least a couple of minutes of rest between rounds - the goal is to keep the pace at 100% while working

    SCORE IS YOUR TOTAL TIME FOR THE 5 ROUNDS - NOT INCLUDING THE REST TIME - NOTE TIMES AND DETAILS IN COMMENT

  • Superset Monday! Workout

    ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

    A1) Half-Kneeling Single-Arm Arnold Press:
    4 x 5-8

    A2) Barbell Romanian Deadlift:
    4 x 5-8

    Use a heavy load for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

    *Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 4 of 8

    Every 3 Minutes for 7 Rounds:
    7 Burpee Box Jump Overs
    10/7 Calorie Bike Sprint

    Go hard on each round, but not all-out efforts. Aim for consistent times, within a few seconds from fastest to slowest.

  • Assault Workout

    10 x 30” efforts on Assault Bike

    Jog 100m recovery between sets.