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

  • Tune Up Workout

    -1 Mile Run (not for time)
    -Bench Press 3 X Max Effort @ 75% 1RM

    10, 8, 6, 4, 2
    -Muscle Ups
    -Box Jump (40")
    Time is only a priority if Rx

    Modified:
    -60 Dips
    -60 CTB Pull Ups
    -30 Box Jumps at max height
    Movement priority for modified

  • 5x8 Workout

    Skills

    WOD AMRAP 20 minutes of:

    Considering the intensity of the two workouts yesterday I am really happy with my performance but I would have done 300 if I had gone easy on the first round.

    When will I learn...?

  • The Chief Workout

    Thursday 27th June

    Teknik: Kipping Dips

    Max Dips

    THE CHIEF

    AMRAP in 3 min of:

    Rest 1 minute. Repeat for a total of 5 cycles.

    Finally RX!!!! 3, 3+16, 3+3,2+3,3 and I couldn't even get 50kg up last time and this time 60kg and Rx!!

  • Squatage Workout

    Front Squats
    5(40)-5(45)-4(55k)

    3(60)-3(70)-5(75k)

    Then
    20 x Front squats 60k

    Tabata bottom to bottom squats (score of 12)

    Carry 45k 400m

    Then
    Sealfit complex 4 rounds of 6x DL, Power Cleans, Push Press (45, 50, 55, 60k)

  • Double Trouble Workout

    Skills: OH squat + snatch

    • 1-1-1 snatch (increasing weight) 40kg max

    WOD #1

    10-9-8-7-6-5-4-3-2-1 of:

    Not happy with my time, trying to stay clear of asthma meds so guess I can chalk up around a minute to that. Probably lost another minute to really crappy box jumps. Stopped at the bottom and just died on these. I am a burpee master and the pull ups were the easiest I have ever done.

    WOD #2 TABATA Wall Ball

    • 10
    • 10
    • 10
    • 10
    • 10
    • 10
    • 7
    • 6
    • 6

    Can't believe how much I sucked in the last 3 rounds. I honestly thought I'd manage a straight 10 without problems :(

  • TEAM WOD 16-08-2012 Workout

    TeamWOD 2 pers.
    1> 600m Run & AMRAP Thrusters (1serie)
    2> 400m Run & AMRAP Burpees (2series)
    3> 200m Run & Sit Ups (3series)

  • Running Angie Workout

    For Time:
    -400 Meter Run
    -100 Pull Up
    -400 Meter Run
    -100 Push Up
    -400 Meter Run
    -100 Sit Up
    -400 Meter Run
    -100 Air Squat

  • Lunch WOD Workout

    5 rounds for time of:

    Totally my type of workout so I went for 32kg KB for goblet squats.

  • Battle Royale Workout

    1RM Bench Press
    5 - 60% (135)
    5 - 65% (145)
    5 - 70% (155)

    Metcon:
    -50 KB Swings (53/35)
    -40 Hand Release Push Ups
    -30 Box Jumps (24")
    -20 Wall Ball Shots- 2 squats per shot (20/14)
    -10 Muscle Ups

  • Tabata WB, RD, DU, K2E, KBS Workout

    Monday 30th July

    Teknik: Knees2Elbows/Kipping Dips

    WoD. 5 Tabata intervals with 1 min rest between.

    • Wall Balls - 74
    • Ring Dips - 34
    • Double Unders - 174
    • Knees2Elbows - 49
    • Kettlebell Swings (24/16kg) - 73

    Great WOD and really satisfied with this result!