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

  • Nanorosso 11.11.202 Workout

    For time
    42 30 18
    Wall ball da 12kg target 2.5m
    Hand release push up
    Cal bike erg

  • Nanorosso 12.11.2021 Workout

    For time
    150 du
    75 ttb
    75 wb
    150 du
    50 pull up
    50 mb step up
    150 du
    25 hspu
    25 burpees box jump over 60cm
    Cap 26'

  • Extra Credit 09-11-2021 Workout

    DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
    +
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Nanorosso 09.11.21 Workout

    For time
    15-12-9-6-3
    Power clean 60kg
    Bar facing burpees

  • 4 x 3 hang squat clean Strength

    4 sets of 3 hang squat cleans

  • 11.11.2021 Accessory Workout

    Accessory 3 Sets

    8 DB Bench Press
    15 GHDSU

    increase weight last week.

  • 11.11.2021 Weighted Dip Strength

    Weighted Dip

    7 - 5 - 3 - 1 - 1

  • 11.11.2021 Bench Press Strength

    Bench Press 1 RM

    • AMRAP 65%

  • Front squats, C2Bs and DUs Workout

    Complete as many rounds in 12 minutes as you can of:

    • 5 front squats
    • 10 chest-to-bar pull-ups
    • 20 double-unders

    ♀ 125 lb. ♂ 185 lb.

  • Back Squat Strength

    Back Squat
    Army core lift of Squat Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists

    Warm up with 2 sets of 10 reps of dumbbell back squats Warm up with 1 set empty barbell 10 reps Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight