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

  • 2012OPENWOD5 Workout

    Ascending ladder of thrusters (100lb) and chest to bar pull ups

    3, 6, 9, 12, ....

  • Jacked gymnastics + CF JKL wod Workout

    120 min

    1.Jacked gymnastics personalized programming started today
    A. 3 rounds:
    - 12 scap pull-ups
    - 12 scap push-ups

    B. Bent Arm Push / Pull
    2 rounds:
    - 10 strict ring dips
    - 10 strict chin-ups
    - 10 bottom of dip swings
    - 10 single arm ring rows on each arm
    - 10 ring push-ups with a 3s negative
    - 10 ring rows with a 3s negative

    Sets do not need to be unbroken. Just do what you can.
    Time:14:05

    C. Mobility
    2 rounds:
    - 20 gentle shoulder flexion pulses with bar
    - 30s shoulder flexion hold
    - 60s supine shoulder extension
    - 60s supine bent arm shoulder extension

    2.Own skill
    A. HSW practice for 10 min

    B. Ring muscle up practice for 35 min
    - Progressions
    - Ring muscle up 9 x 1 reps

    3.CF JKL wod 1.6.2018

    4.Mobility wod 30 min

  • Lattiapunnerrus Strength

    5x3 Lattiapunnerrus

  • Randy Workout

    75 Snatches #75

  • 30, 20, 10 Workout

    Pre WOD
    5x3 Bench Press (45-55-65-75-85)
    5x3 Deadlift (115-135-115-125-135)

    WOD
    30 hand release push ups
    30 sit ups
    20 hand release push ups
    20 sit ups
    10 hand release push ups
    10 sit ups

  • Shoulder Stuff Workout

    Bear Complex - 20kg

    Seated Dumbbell Press + Seated Dumbbell Shoulder Butterfly Curl:
    - 10kg x 5 (each arm) + 10kg x 5
    - 20kg x 8 + 10kg x 5
    - 24kg x 8 + 10kg x 5
    - 26kg x 6 + 10kg x 5
    - 28kg x 3 + 10kg x 5

    Dumbell Front Raise + Barbell Upright Row:
    - 10kg x 10 (each arm) + 40kg x 5
    - 16kg x 4, 10kg x 6 + 40kg x 5
    - 16kg x 5, 10kg x 8 + 40kg x 5

    Barbell Shrug (behind back, with raise) + Reverse Dumbbell Shoulder Fly's:
    - 45kg x 10 + 14kg x 7 (each arm)
    - 50kg x 10 + 14kg x 7
    - 55kg x 8 + 14kg x 7

    Barbell Shrug + Dumbbell Side Riase + Butterfly Pull Ups:
    - 3 rounds
    - 100kg x 5 + 10kg x 5 (each side) + 10

    Strict Press, Push Press, Push Jerk (can't drop bar from clean position until all work done):
    - 40kg x 3,3,3

    Strict Press: 40kg x 10

    TNG Power Snatch: 40kg x 10

  • Minga's Outdoor Ses Workout

    2 Rounds:
    - 30sec Double unders + 30secs Paleo Chair

    Row 200m + 20kg KB Swings whilst partner rows 200m

    Burpee 30" Box Jumps
    - 2 rounds
    - 1min work, 1min rest

    Lunge 30" Box Step Up Kicks:
    - 2 rounds
    - 1min work, 1min rest

    Push Ups (feet on 30" Box):
    - 2 Rounds
    - 30secs work, 30secs rest

    15kg OH Lunge (statioinary, alernating legs):
    - 30, 20, 10
    - work:rest = 1:1

    200m 15kg plate carry run
    - rest 1min
    200m sprint

    In teams of 4:
    - row 1000m
    - each person can only row 100m at a time

    30secs Burpees

  • Weekend recovery Workout

    Skill

    Split jerk 6x2

    Finisher
    12 min amrap of:
    10 burpee box jump
    7 push press(65/95)
    5 overhead lunges (each side.. 25/45)

  • 5 x Max Strict Press Workout

    5 x Max Strict Press @ 40kg

    16 / 8 / 7 / 7 / 8

  • Front squats and swings Workout

    21/15/9

    Front Squat @80 (scaled from 100)
    Swings @24 (didn't have access to 32 so scaled)

    Totally crap cause had to scale mid way through the wod. Started the squats at 100 kg then 90 then 80. Was per fatigued from previous wod also.