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

  • 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.

  • Del Workout

    Pre WOD

    • 8km lactic acid practice on bike

    WOD - For time:

    Post WOD

    • 8km lactic acid practice on bike

    Foot hurts after running yesterday so swapped for row 400m. My chest to bars were hmm well arms were so swollen I could barely get the chest to the bar the last 5 or so reps even though I went high enough my swollen biceps just made it impossible to make the bar so not Rx but I am very happy with my time.

  • Clean and Jerk Ladder Workout

    20 minutes C&J ladder with 60k where

    1st min = 1 C&J
    2nd min = 2 C&J
    3rd....

    Keep ging as long as you can . When cant complete the reps for that minute cut the reops in half and finsih the remainder of the 20 mins at that level.

    i got to the 7th minute, Carried on to 12 minute at 4 reps per min. Then dropped to 3 reps per minute to the end.

    69 reps.

  • Determination Workout

    Pre WOD
    -4 X 10 Back Squat ((70-75% of !RM) (95, 115, 135, 200)

    For Time:
    -30 Walking Lunge Steps (45/25 Dumbells)
    -60 Double Unders (2:1)
    -20 Walking Lunge Steps
    -40 Double Unders
    -10 Walking Lunge Steps
    -20 Double Unders

    After Party:
    3 Minute Plank or 1 minute "L-Sit"

  • Tabata 50kg Workout

    Skills:

    WoD: 4 x 4 minute Tabata Intervals with 1 min rest between of:

    1. Hang Clean 50/30kg
    2. Push Press 50/30kg
    3. SDHP 50/30kg
    4. Front Squat 50/30kg

    40+35+16+24=

  • PAT Workout

    4:55 Imported.