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

  • Strongman AMRAP Workout

    3 x log clean and press - 140
    Farmers carry - 140 each
    10 double unders

    10 minute amrap

  • 5/3/1 squat deload Workout

    5 - 135
    5 - 155
    5 - 185

    3 x 10 : squat good mornings

  • Back Squat 5x3 Workout

    105 1 set
    165 1 set
    175 3 sets

  • Aerobic test Workout

    Friday 2nd February 2018

    400m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    1000m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    400m run at easy pace

    Total: 5200 metres

    Workout Details:

    This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

    Workout Focus:

    All your attention is the on the 100m sprints. This workout has a total of 6 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (90-95%) to retain your form.

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
    Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
    Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
    Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
    Week 8: 30kg x 5, 35kg x 5, 45kg x 5
    Week 9: 47.5kg x 5, 55kg x 5, 62.5kg x 5
    Week 10: 50kg x 3, 57.5kg x 3, 65kg x 4
    Week 11: 55kg x 5, 60kg x 3, 70kg x 1

  • Thruster 1 RM Strength

    There is no description for this WOD as it is stat.

  • Rowing and Legless rope Climbs Workout

    20:00 AMRAP (at a moderate, but non maximal effort pace) of:

    Row 500m
    3 Legless Rope Climbs 15′

  • 16jan12 Workout

    Hang Power Clean
    5-3-3-1-1-1

    3 rounds
    12 x hang power cleans (135/95)
    12 x wall ball
    12 x burpees

  • Front Squats + Back Squats Workout

    4 Rounds
    7 F Squats + 13 B Squats

  • Front Squats + Back Squats Workout

    70% of 1RM Front Squat
    4 Rounds , 1min30s rest after every round
    7 F Squats + 13 B Squats