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

  • Bolt Workout

    Pre-WOD
    3X -12 Wall Ball
    -Broad Jumps

    -1X20 Back Squat ( Body Weight or heavier)

    -10 X 100 meter sprints

    Post:
    Pidgeon & mountain climber stretches

  • Conditioning and OHS Workout

    3 x
    15 Pullups
    30 pushups
    (all unbroken)

    3 x 1min plank holds (various)

    OHS 5 x 3 reps
    3 x 40k
    3 x 45k
    3 x 50k
    3 x 55k
    3 x 60k PR!!!

    Super happy that i got a PR (by 5k) on my OHS

  • Crescendo Workout

    Pre-Wod:
    -Find 1RM Back Squat: (215#)

    6 Minute Ladder:
    -1 Thruster 135/95
    -1 Bar Muscle Up (pull up/dip)
    -2 Thrusters
    -2 Bar Muscle Ups
    -3,3 4,4 etc...

    Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up

  • Swing Workout

    Pre-Wod: OTMEM for 15 minutes-
    -2 Power cleans: touch and go (135)

    For Time:
    -100 KB Swings (53/35)
    --200 meter run every break

    Post:
    - 3 Minute Plank

  • WOD 22-10-2012 Workout

    50 Sit Ups
    1 Muscle Up
    40 Sit Ups
    2 Muscle Ups
    30 Sit Ups
    3 Muscle Ups
    20 Sit Ups
    4 Muscle Ups
    10 Sit Ups
    5 Muscle Ups

    Modified

  • Bar Grind Workout

    3 x 12 Knees to Elbows
    2 x 12 Toes to Bar

    then

    4 rds

    15 Deadlift
    12 hang Power Clean
    9 Push Press
    6 Front Squat
    (55k Bar)

  • Tabata SU, SDHP, KBS, RD, SQ Workout

    Monday 30th July

    Skills: Box Jump

    WoD. 5 Tabata intervals with 1 min rest between.

    • Sit Ups - 9 (9,9,9,9,10,9,9,9=73)
    • Sumo Deadflift High Pull - 8 (9,8,8,8,8,8,8,8=64)
    • Kettle Bell Swing - 5 (should have done 6) (5,5,5,5,5,5,5,5=40)
    • Ring Dips - 2 (very strict) (2,2,2,2,2,2,2,2=16)
    • Air Squat - 13 (13,13,13,13,13,13,13,13=104)

    Not the best I have done but very satisfied with execution and form today. Also used 32kg KB for the Swings.

  • Cool Workout

    Pre-Wod:
    - 5 Minute Jump Rope
    -10 Minute Pull Uo
    - 5 Sets AMRAP Strict C2B -1 minute rest between sets
    - mod: 1 minute on/1 minute off max reps negatives

    -7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set)

    For Time:
    50-40-30-20-10
    -Air Squat
    -II Under (2:1)

  • 5 Minutes Alone Workout

    Todays WOD consists of multiple 5 minute WODs and to really get into the groove of this 5 minute series of workouts with a minute or 2 between of rest we need a theme song and the title should give you a hint :)

    http://open.spotify.com/track/2YU7E1WqRKPq4ZZfhSD072

    WOD 1

    • 5min Double Unders

    WOD 2

    On the minute do 5 Cleans (60kg) and then count the number of double unders

    WOD 3

    5 rounds of

    • 1 minute Sledgehammer on wheel

    WOD 4

    • 5minute run with 24kg KB

  • 10/9/8/7/6/5/4/3/2/1 Workout

    Pre WOD

    • 8km hardcore cycling

    WOD

    For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

    Post WOD

    • 8km hardcore cycling (with an extra 20kg of dog food on the bike)

    I did 32kg KB because 24 is for sissies :)
    Had to switch around the reps so that my last 2 round of Shoulder Press were actually 3 because of some waiting and sort of the same with back extensions and the KB but it's all good.