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

  • B. Back squats Strength

    4 rounds:

    5 x back squats @80%
    2 min rest

  • A. Hsw conditioning Workout

    3 rfq:

    10 double kb push press @16kg
    7.5 m hsw
    10 double kb snatch

  • WOD Workout

    AMRAP (with a Partner) in 26 minutes
    6 Deadlifts @100/70kg, each
    9 Bar-Facing Burpees, synchronized
    9 Bar Muscle-Ups/C2B, each
    15m Partner Barbell Carry @100/70kg

  • Extra Credit 19-09-2019 Workout

    Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.

  • AMRAP 15min Workout

    15 min AMRAP

    OH Walking Lunges- 12 reps
    Hollow Rocks- 10reps
    Broad Jumps- 5reps

  • Bench press narrow grip Strength

    3 x 8

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM:130 min
    Warm up 20 min

    1.HSW
    - 24 m.

    2.BMU
    - Drills
    - 8x1 + 5x2
    - 18 reps

    3.Bfly
    - 60 reps

    4.Snatch + Overhead squat
    Heavy 1+2 for the day

    5.Every 30 s. for 10 minutes
    1 Snatch from ground @ 85-90% of 2)
    - 42.5 kg

    6.Accessory
    - not done

  • Rest day Workout

    Rest day

  • Running + gymnastics + strength Strength

    AM: 70 min
    Warm up 30 min

    1.Running intervals
    1600m @ Fast pace! - 6.37
    - Walk rest 600m-
    1200m @ 305-310s - 5.03
    - Walk rest 400m-
    1000m @ 245-255s - 4.07

    Cool down for 10 min

    PM: 165 min
    Warm up for 15 min

    1.HSW
    - 23 m.

    2.Ring Muscle up practice
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Muscle up
    - 10x1 + 2x2
    - 14 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps - not done

    3.Shoulder press
    A. 1 RM

    4.Accessory
    A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

    B. Accumulate 50 KB Side bends per side @ 24 kg

    C. 50 push ups

    D. 4 sets:
    8 Seated rope pulls

    E. 3 sets:
    8 KB bottom up press - 6 6 6 kg
    10 side lat raise - 10 10 10 lbs
    7/s. bicep curls - 25 25 20 lbs

  • Gymnastics + strength Strength

    150 min
    Warm up 15 min
    - 15 bfly
    - 10 CTB

    1.HSW
    - 23 m.

    2.MU
    - Drills
    - MU 5x1 + 6x2
    - MU + HTR 3x1+1
    - Total of 20 MU

    3.HSPU Strength work
    A. 4 sets:
    Max effort Bottom of HSPU hold
    - Feet on box - 8 6 4 s.
    - Knees on box - 15 s.

    B. 3 rounds:
    15s Max effort Box pike HSPU
    45s Shoulder presses w/ stick
    - Rest 3 min and repeat twice. Total of 9 rounds
    1) 4 3 7
    2) 5 3 6
    3) 4 3 6

    4.Front squat
    4x6+ @ 64 kg
    - Rest as needed
    - Last set 7 reps

    5.Accessory
    4 sets:
    6+6 KB Lateral lunges - 12 kg
    8-12 Banded GH Raises - 8 reps
    - Rest 2 min between sets