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

  • Team WOD 18.3 Workout

    Teams of 3
    75 kbs 32/24
    50 Thrusters 45/35
    25 Front squats 60/40
    one works, two in squat hold
    3 burpees in transition
    -2min rest-
    1800/1500m Row
    Deadlift hold 100/65
    two works, one rests
    -2min rest-
    3 Rounds
    50 Double unders
    40 Split jumps
    30 Wall balls
    20 Pull ups
    Change person after each movement
    one works, two planks

  • We're Going On An Adventure! Workout

    ADVENTURE PREP

    Leopard crawl
    Bear crawl
    Lateral leopard crawl
    Bunny Hop
    Duck walks
    Crab walk
    Hermit Crab Plank walks
    Cheetah Sprints (CURVE : 0.02 X 5 through for everyone!)

    THE ADVENTURE
    STATION 1 : Sam & Frodo Forever (Towel Pulling with 2 ropes)
    STATION 2 : Mordor Lava Escape (Orange Hurtles (4 X 2 laps )
    STATION 3 : Gollums Pond (Leopard crawl to Curve)
    STATION 4 : Injured Orqs (** Curve tags Row)
    STATION 5 : Warriors of Minas Tirith (Row tags Ski
    STATION 6 : Man's Will ** Ski tags Plank
    STATION 7 : The Magic of Gandalf ** Plank

    ** not what you expect ... ;)

    Dominoes 2 X's through (partners switch for Rope Pulls)

    2 ppl at each station
    Starting positions :
    Towels & Ropes : loaded & 1 partnership waiting
    Orange Hurtles : Loaded
    Leopard crawl : (GHOST)
    Curve loaded :
    Row loaded :
    Ski loaded :

    ROUND 1 : Dominos
    ROUND 2 : 20s at each station X 4 through : 8s Transition
    ROUND 3 : 35s at each station X 2 through : 10s Transition

  • Friday Runday! Workout

    5 x 500m Run
    Rest 1 min between each

    10 x 250m Run
    Rest 30sec between each

  • 10/03/2017 B Workout

    25/20/15/10/5 of goblet squats (16/12), hrpu, burpees, dumbbell snatches, rope singles x 2.
    Lung burster with Mrs N, 18:54/20:53.

  • EMOM24 Workout

    1. 5 x Power Clean (80/60kg)
    2. 30 Double Unders
    3. 20 GHD Sit-ups

  • "Barbell Club" Workout

    A.
    Snatch: 5x1 (60-95%, climbing)

    B.
    Clean and Jerk: 5x1 (60-95%, climbing)

    C.
    Back squat: 3x1 (~95%, across)

    D.
    Ghd sit up: 3x15-25

  • Cleans (Deload) Strength

    60% x 5
    60% x 5
    60% x 5
    70% x 4
    70% x 4

  • 09/03/2017 Part Deux Workout

    Cracking double games session with Barry Kilogram aka Mr T.Hing Esq...
    Partner WOD, 2 rounds for time, I go you go, 10-1 2x 25kg dumbbell bench press (I know I know, but the 30s are broke😤) and 1-10 2 x 16kg kettlebell swing. So I do 10 bench and 1 kbs, then the big fella goes, then I do 9 and 2, and so on. Well done T.Hing, nailed it👍

  • 3/9/2017 Workout

    4 RFT
    8 T2B
    8 Medball Cleans
    200m run

  • WOD Workout

    AMRAP in 15 minutes:
    7 Power Clean
    7 Push Press
    7 Back Squat
    @60kg