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

  • 24/01/2017 Workout

    Group session, 25 minutes of 1 clean, 2 strict press, 3 push press, 4 wall climbs. 7 rounds, 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg, 60kg. Then 25 minutes of 5 squat clean thrusters, 4 rounds, 95lb, 100lb, 110lb, 135lb.

  • 23/01/2017 Workout

    50/40/30/20/10 burpees, 8/16/24/32/40 pull ups. 5 ring dip forfeit for any breaks. 23:45 and 1 break on the set of 40 pull ups. Then work the clock down with sets of 5 deep dips. Smashing👍

  • 20/01/2017 Part 2. Workout

    Partner session. 4 rounds for time, 4 minute amrap of 5 kettlebell swings, 10 press ups, 15 Hrpu. After 4 minutes, 10 partner burpee over unders (5 each). Me, 4 rounds, 4 rounds, 3 rounds 28 reps, 4 rounds. Kate, 2 rounds 15 reps, 2 rounds 10 reps, 2 rounds 10 reps, 2 rounds 5 reps. 29:13 total time.

  • 19.1.2017 Workout

    EMOMx15:
    Min 1: 20m Overhead Walking Lunge 25/15kg plate
    Min 2: Max Muscle-ups in :40 (ring/bar bands allowed)
    Min 3: 50 Double-unders

  • Rowing and C2B Workout

    10 RFT

    • 10 Cal row
    • 5 Chest 2 bars

  • Banded Hipthrusts Strength

    Band at knees, pull put and up

  • Aerobic work Workout

    5 rounds
    500m row
    10 burpee ringpullups(strict)
    500m row
    15 medball cleans 15kg

  • 15/01/2017 Workout

    27 burpees/kettlebell swings/x 2 Hrpu.
    6 ring dips and pull ups
    21 b/kbs/x2 hrpu
    6/6
    15.......
    6/6
    9........
    6/6

  • 5 Rounds of heavy hell Workout

    B. Each part for time
    25 toes to bars
    50 double unders
    15 clean and jerks @ 60%

    REST 3 minutes

    25 handstand push ups
    50 double unders
    13 clean and jerks @ 70%

    REST 3 minutes

    25 wall balls
    50 Double unders
    11 clean and jerks @ 75%

    REST 3 minutes

    25 chest to bar pull ups
    50 double unders
    9 clean and jerks @ 80%

    REST 3 minutes

    25 bar facing burpees
    50 double unders
    7 clean and jerks @ 85%

  • 12/01/2017 part 2 Workout

    8-1 Challenge, burpees/kettlebell swings (12kg for lads/6 for ladies)/squats to step. Used 24kg kettlebell instead of 12 kg. Heart rate jacked to 201💓. 4:51.