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

  • Sunday Workout

    WOD at 12:00

    Open gym until 14:00

  • Push-up Grinder Workout

    10-9-8-7-6-5-4-3-2-1
    Push ups (even wide, odd narrow position)
    Tuck-ins

  • 26122014 2 Workout

    AFAP
    - 21 - 15 - 9
    --- Clean (40/25 Kgs).
    --- Hand release burpees over the bar.

  • 26122014 Strength

    1 RM Shoulder to overhead
    1 RM Push Press

  • Long Interval Workout

    Choose ONE of the following sports

    Swim 2x(400m, 200m, 100m), Recover 1:1 between efforts, Rest 2:00 between sets

    Bike 2x(5k, 3k, 1.5k), Recover 1:1 between efforts, Rest 2:00 between sets

    Run 2x(1k, 800m, 400m), Recover 1:1 between efforts, Rest 2:00 between sets

    Row 2x(1200m, 1000m, 500m), Recover 1:1 between efforts, Rest 2:00 between sets

  • Metabolic wake up Workout

    4 Rounds for time
    400m Run
    20 Burpees
    40 Double Unders

  • WOD 231214 Workout

    21.18.15.12.9.6.3

    ▼ Push Press ▼
    ▲ Burpees Over Bar ▲

  • Weighted Pull ups Strength

    Every 2min on 12min (6sets) perform 2 reps of pull ups with extra weight

  • 140416 Workout

    WL:

    1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

    95x3
    115x3
    135x3
    155x3
    185x3
    205x3
    215x3
    225x3
    205x3

    2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% (didn't complete because I couldn't drop the weights at Fitworks)

    135x3
    185x3

    Accessories:

    1) Push Press – 5×5@90% of Monday’s 5rm

    145x5
    145x5
    140x5
    140x5
    140x5

    Strength

    1a) Back Squat – 5×5@90% of Monday’s 5rm

    205x5
    225x5
    250x5
    225x5
    225x5

    1b) Bench Press – 5×5@90% of Monday’s 5rm (185)

    165x5
    165x5
    170x5
    170x5
    170x5

  • 12-20-14 Workout

    1) Snatch Balance: work to a 3rm – 1X3@95%

    95x3
    115x3
    135x3
    135x3
    115x3

    Strength:

    1) Bench Press: 5RM

    135x5
    155x5
    175x5
    185x5
    175x5
    165x5

    2) Push Press: work to a 5rm

    115x5
    135x5
    155x5
    135x5