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

  • Hard routine Workout

    135 min

    1.Skill
    A. RMU practice for 25 min
    - Progressions
    - Partner assisted MU 5 x 1 reps

    2.Hard routine
    A. Strict MU practice for 20 min, strength & progressions
    Strict MU 2 x 1

    B. Conditioning
    B1. 8 min AMRAP:
    20 KBS 24 kg
    15 cal row
    Result: 3 + 6 cal = 131 reps

    Rest 2 min

    B2. 6 min AMRAP:
    4 squat snatch @ 38 kg
    2 rope climb
    Result: 3 + 4 sqn = 22 reps

    Rest 2 min

    B3. 3 min AMRAP:
    Clean & jerk @ 38 kg
    Result: 24 reps

  • Gymnastics + weightlifting Strength

    Aamu: 30 min
    1 min walk/1 min run
    122/144
    7.43/5.47 min/km

    Ip: 150 min

    1.Skill
    A. BMU practice for 25 min
    BMU 1 + 8 x 2 = 17 reps

    B. HSW practice for 15 min

    C. 9 min EMOM:
    1) 7 HSPU
    2) 6 C2B
    3) 7 T2B

    2.Weightlifting
    A. 8 - 10 sets of 1 squat clean + 1 push jerk + 2 split jerk
    Go every 2 min

    3.JG SC 24.3.2018
    B. 5 sets of:
    Weighted pull up x 3
    12 15 17 17 18 kg

    C. 3 rounds:
    - 20 - 60 sec ring support hold
    - 20 - 60 sec bottom of dip hold
    - 10 single arm ring row/arm
    - 90 sec rest

    4.2 sets of:
    - Single leg KB DL 12/s x 12 kg
    - Reverse hyper x 15
    - Weighted blackburn 0.5 kg x 10

  • EAST - PSYCHE! ATHCON ;) Workout

    10mins
    42s ON : 8s OFF X 12 warm up exercises ;)

    12 stations

    High Knees
    Deficit KB SQ
    Tuck Jump burpee
    Landmine Alt Rev Lunge OH Press
    Super Mario
    OH Slam
    Fast Feet Sprawl
    Rope Pull Down
    Vertical Jump
    Hollow Rock
    Plyo Push Up
    Up Down Plank

    20s ON : 08s OFF (6mins)
    2 mins Rest
    30s ON : 15s OFF X 2 @ each Exercises (18mins)
    2 mins off
    22s on : 15s OFF (8mins)

    46 mins TOTAL

  • Pistols, DB Snatch, TTB Workout

    3 rounds to accumulate as many reps

    48 Pistol Squats
    46 DB snatches @ 22.5kg
    18 TTB Strict

  • Hard routine Strength

    150 min

    1.Skill
    A. HSW progressions at wall

    2.Weightlifting
    A. Drop to split jerk 3x3
    25 30 35
    B. Split jerk 6x3
    40 40 40 45 40 40

    3.Conditioning
    A. 3 RFT:
    500 m row
    15 burpees over the erg
    20 wall ball @ 20 lbs > 14 lbs ball to men's target
    30 KBS @ 24 kg > 20 20 24 kg
    Results: 6.23 6.30 6.21
    165/190

    4.Strength
    A. 3 rounds:
    Tate press x 12 reps
    10 10 15 lbs
    Bent over barbell row x 10 reps
    45 45 45 kg

    5.Core work
    A. 7 min EMOM
    5 sec hollow hold
    5 v-up
    5 tuck-up
    6 (3/leg) alt. v-up
    5 sec hollow hold

    6.Cool down
    5 min AB

  • Skill + JG +ATP Workout

    140 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 40 min
    - Progressions
    - High pull + BMU 11 x 1 reps

    2.Modified ATP workout
    A. EMOM for 40 min, 10 rounds:
    1) 5 C2B + 7 push up + 15 air squat
    2) 5+5 KB snatch, 12 kg
    3) 10 walking lunges w/2 x 30 lbs DBs
    4) rest

    3.JG 28.2.2018
    A. 20 minute running clock:
    - 10 scap pull-ups
    - 10 scap push-ups
    - 5 Turkish get-ups on each arm (complete 5 reps on one arm and then switch to the other)
    - 30s planche lean with external rotation
    - 30s passive hang
    - 30s hollow hold
    - 30s arch hold
    Result: 2 rounds + 30 sec. hang

    4.5 min AB

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    Pistol Squats 10 reps
    Strict Toe to Bar 7 reps

  • Skill & JG Workout

    90 min

    1.Skill
    A. BMU practice for 45 min
    - Progressions
    - Bar muscle up 15 x 1

    2.JG 26.2.2018
    A. 3 rounds:
    - 30 x palm push-ups
    - 30 x 90’ palm push-ups
    - 30 x extensor push-ups
    - 60s of shoulder flexion pulses with bench

    B. Handstand Skill
    Forearm Assisted Handstand Hold - Progressive 1 (4 Rounds for time)
    Complete:
    - 1 x max effort hold
    - 3 x 50% of max hold
    > practice + 4 sets of freestanding HS hold w/ a spotter

    C. Handstand Endurance
    Box Handstand Walk Conditioning (AMRAP - Reps)
    6 rounds:
    - 60s max distance (change directions each round)
    - 60s rest

    D.Mobility
    2 rounds:
    - 60s shoulder flexion stretch with bench
    - 30s supine trap stretch

  • Rehab + strength Strength

    100 min

    1.Rehab
    2 rounds:
    A1. Straight leg monster walk 20
    A2. Single leg KB deadlift 12/side x 16 kg
    A3. Gmed. w/band 20
    A4. Plank hold, lift one leg 25 s./side
    A5. Dead bug 20
    A6. Good morning w/band 20

    2.Strength
    A. Back squat
    8x40 8x50 5x60 5x70 5x75 v. 5x75 v.

    B. Hip thrust
    12x70 10x75 10x75 10x75

    C1. Hamstring machine
    8x40 8x45 8x45
    C2. Abduction
    3x12x55
    C3. Reverse hyper
    3x15

  • Edurance WOD Workout

    3 Rounds 45 sec. on/15 sec off
    1-Row for calories/Ski/Bike
    2- Rope Climb (scale: pullup/ring row or rope pulls)
    3- air squats
    4- push up + shoulder tap
    5- DU or singles
    6- Burpee+Slam ball
    7-MB Seated Russian twist (also use either a KB or DB)
    8- Thrusters (BB, dumbells, KBs, or MB)

    (1 min rest after each round)

    • Burpee+Slam ball -you do burpee first, then slam ball and repeat

    *The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

    • Also if it is a big class feel free to start at different movements. Have a great workout!