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

  • Snatch 1 rep max Strength

    establish your one rep max Snatch

  • Jacked gymnastics + weightlifting + conditioning Strength

    135 min

    1.JG PP 18.7.2018
    A. Foundational development, 3 rounds:
    - 30s alternaing single arm passive hang
    - 8 unbroken Turkish get-ups on each side - 8 8 8 kg
    - 20 reps of each LYTP variation
    - 20 band pull aparts

    B. Core Conditioning, 2 rounds:
    - 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
    - 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
    - 15 GHD side crunches on each side
    *If possible, add weight, but keep this unbroken. You can rest between rounds.

    2.Own skill
    A. Ring muscle up practice for 40 min
    - Ring swings 3x5
    - Rocking arch drill 3x5
    - Jump turn 3x3
    - Hips to rings 3x2
    - Muscle up no dip - 3 x 1 reps + partner assisted 5 x 1 reps = 8 ring MU

    3.Weightlifting
    A. EMOM x 8:
    5 Push jerks - 45 kg
    -Rest 2min-
    B. EMOM x 8:
    5 Power cleans - 45 kg

    4.Conditioning
    A. EMOM x10:
    4 Burpees
    8 Wallball @ 20lb
    All wallball unbroken
    170/183

  • Deck of cards Workout

    Black(B): Push ups
    Red(R): Leg levers
    1/4 deck (14 cards)

    B 2
    B 10
    R 10
    R 10
    R 3
    B 8
    R 7
    B 6
    R 8
    B 10
    R 11
    R 5
    B 9
    R 2

    Push ups: 36
    Leg Levers: 56

  • 2 RFT Workout

    11 T2B
    25 KB Swing 24 kg
    15 OHS 40 kg
    20 cal Assault Bike

  • 11-03-12 Workout

    20 Min AMRAP of:

    3 HSPU
    6 Pull up's
    9 OHS #75
    12 TTB

  • TCF 160408 Workout

    #MetCon | 1 round for time of:

    block 1
    - 10 plyo push-ups
    - 25 sit & ups
    - 50 plyo tuck jumps

    block 2
    - 10 prowler sprints (10 mt)
    - 25 kneelings
    - 50 plate swings (15/10 kg)

    • 100 sit-ups & 200 single unders after the blocks

  • Handstand hold Workout

    In 5 minutes:

    Accumulate as much time as possible, standing on your hands against the wall.

  • OHS, 4x5 Strength

    5x 60%
    5x 70%
    5x 75%
    5x 80%
    2 min rest

  • 17.03.2016 - Strength Strength

    15' to find 1RM Deadlift

  • 7 rounds for time Workout

    May be 13.20...I think this is when I complained about Travis' handwriting...:)

    5 clean and jerk 10 push ups 15 situps