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

  • 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.

  • The Seven Workout

    Tuesday 11th Sept:
    Skills: Thrusters/DeadLift

    WOD - 7 rounds for time of:

    I just couldn't finish the whole 6 rounds and to be honest I could barely get 60kg up even one time.

    Big disappointment but room for improvement. I finished the first 5 rounds in 25 minutes!

  • WOD 10-09-2012 Workout

    600m Run
    21 KB Swings (16kg)
    21 KB Squats
    21 Push Ups
    400m Run
    15 KB Swings
    15 KB Squats
    15 Push Ups
    200m Run
    9 KB Swings
    9 KB Squats
    9 Push Ups

  • Wizard Workout

    Pre-Wod
    Front Squat: 10-8-6-4-2 (95-105-115-125-135)
    Hang Clean: 7 X 3 (75-80-85-90-95-105-125)

    WOD: For Time (7 Minute Cap)
    21-15-9
    -Burpee
    -Pull Up

  • Helen Workout

    3x

    400m run
    21 KB Swings 20k
    21 pullups

    no time...did it in a gym so had to wait for pull up station :/

    then 2x10 and 2x8 KB Snatch 20k