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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 75 min
    BB x 2
    Squat - 4130 kg

    Gymnastics
    MU - 100
    BMU -
    BFLY - 60
    BCTB - 60
    HSW - 35 m

    Recovery
    Sleep 4/7
    Avg. 22:40
    Avg. 7 h 45 min
    EA 38 kcal/FFM

  • Weightlifting Basics Workout

    A,
    Hang Muscle Clean + Low Hang Muscle Clean + Push Press
    (5-6 sets 2+1+1)

    Low Hang Power Clean + Power Clean + Push Jerk
    (5-6 sets 1+1+1)

  • Clean Complex Workout

    CLEAN COMPLEX
    Every Minute on the Minute x 12:
    1-4: 2 Tall Cleans
    5-8: 2 Hip Cleans
    9-12: 2 Mid-Hang Cleans
    Start light and work up to a heavy load. Focus on speed under the bar.
    Post loads to comments.
    Exposure 3 of 8

    3 Rounds for Time:
    30 Burpees
    20 Toes-to-Bars
    Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
    Post time and Rx to comments

  • Leg demolition Workout

    For Time:

    200 Backsquats @ 20kg
    200 Air squats

  • Weighted Tabata vers. 2 Workout

    Rowing
    DB Floor Press (Bench Press from floor)
    Clean and Press
    Ring Dips
    Hollow Rocks
    Front/lateral/Fly Arm raises
    Active Rest - Bike

    "Tabata" Style - 20 sec. work, 10 sec. rest, 8 rounds at each station, 1:20 rest between stations, score equals total of lowest reps at each station.

  • Row-ghd-deadlift Workout

    For time:

    50 cal Row
    40 GHD-sit ups
    30 deadlifts (95kg)

    (50% 1RM deadlift)

  • 3x CFWU Workout

    3 rounds for time of CFWU:
    10 Air Squats
    10 pull-ups
    10 sit-ups
    10 supermans
    10 sec static lunch (5 sec each leg)

    == Modified as follows ==

    Used a generic band on the home pull-up bar.
    (kids were working out with me - may have slowed me down)

  • Chest to Impress 3 Workout

    Inlcine Barbell Bench Press (wide grip):
    60kg x 3 = 180
    70kg x 3 = 240
    80kg x 3 = 240
    TOTAL = 660

    Flat Barbell Bench Press (wide grip):
    80kg x 5 = 400
    100kg x 5 = 500
    110kg x 2 = 220
    TOTAL = 1,120

    Decline Dumbell Bench Press: (each arm)
    24kg x 10 = 480
    28kg x 10 = 560
    34kg x 10 = 640
    TOTAL = 1,680

    Cable standing press to reverse butterfly curl:
    11.25kg x 5 = 112.5 (each arm)
    13.75kg x 5 = 137.5
    16.25kg x 5 = 162.5
    TOTAL = 412.5

           GRAND TOTAL = 3,872.5

  • Row, Run WOD Workout

    In teams of two, complete 3 rounds of the following:

    • 250m row
    • run on treadmill @ 15km/h until partner finishes row

  • floor sweepers, side crunch, hand to feet WOD Workout

    complete each movement before progressing to next:

    • 100 floor sweepers (25kg)
    • 30 standing side crunches (each side) (holding 20kg plate)
    • 50 hands to feet (holding 10kg dumbell)