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 rounds of Fundy Workout

    10 rnds: 10 Wallball, 1 round of "Cindy"

  • Push Press Strength

    Focus: 5x3 Push Press – First Working Set around 65% 1RM

    Metcon: 15 Minute AMRAP
    - 200m Run
    - 8 s2o 135/95 (L3), 115/75 (L2), 95/65 (L1)
    - 8 BB Roll Outs
    - 8 Medball Get Ups 20/14 L3 & L2 – Medball sits up L1 using 20/14

    Score: 3RM / Rounds + Reps

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 20 min

    1.Chest to bar practice
    - Box butterfly drill 3x5
    - Butterly pull ups 3 x Tough - 3x10
    - Butterfly chest to bar singles 12x1
    - KS + BCTB 5x5
    - BCTB + BFLY 2x1

    2.Clean and jerk
    1 RM
    - 25 30 35 40 45 50 55 60 65 67.5 70 (2 x 72.5)

    3.Front squat
    A. Build to max set of 2 for the day

    B. 3x2 @ 90% of today's max

    4.Strength
    A. 4 sets:
    6-10 DB Bicep curl and press - 6x25 6x25 6x25 10x20 lbs
    15 Seated DB Reverse fly - 2 2 2 2 kg
    - Rest 90 s. between sets

  • Cindy Workout

    Pre-WOD: Work up to a heavy set of 5 Back Squats

    "Cindy"
    20 minute AMRAP
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    Destroyed my hands. This workout should be dubbed "The Ripper"

  • Aerobic work + mobility Workout

    75 min

    1.Aerobic work
    For 60 min:
    10 min bike, run, bike, run, row, bike
    - Avg. HR 123

    2.Mobility
    For 15 min

    3.Massage
    For 25 min

  • Bw Cindy Workout

    20min amrap
    5 pull up
    10 push up
    15 Squat

  • Short Interval Workout

    "Death by shuttle run"
    Mark out a 10m Shuttle Run then complete:
    Sprint 10m, increasing by 10m each minute until unable to finish
    Note – you must touch your chest on the ground on each turn.
    Rest 5min
    Then complete 10 burpees every minute for 10min

  • Squat emom12 Workout

    EMOM12
    1. 5 Back Squats
    2. 5 Front Squats
    3. 10 Front Rack reverse lunges
    4. Rest

    *You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! ;)

  • 2x5min AMRAP Workout

    5min
    5x T2B
    5x KB swings (24/16)

    2min rest between

    5min
    5x strict push-up burpees
    5x DB thrusters (12/10)

  • Deads and dips Workout

    Dynamic Warm-up

    WOD

    Tabata mash up: 8 rounds of 20 seconds of work followed by 10 seconds of rest of:

    Deadlifts 225

    Ring Dips

    After Bash: Lacrosse balls (whole body work)

    My legs were burnt from yesterday, before I even touched a weight! I went a little light on the deads, but even 225 felt heavy! It's going to take a while to get my major lift numbers back up to where they were a year ago. I was happy to be able to pound out some ring dips though.

    It's obvious to me that during my year at home I did a much better job of keeping my upper body strength vs. my legs. My legs are scrawny and weak right now...doh.