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

  • 1 RM OH squat 1 RM Strength

    1 RM OH squat 1 RM

  • 3 Rounds for Quality Workout

    3 Rounds for Quality

    Perform 3 rounds for quality

    1 min ring push up
    1 min hollow rock
    1 min handstand hold
    1 min rope climb
    1 min hanging

    1 min rest

  • Death by Clean & Jerk Workout

    On the minute, every minute

    Clean & Jerk @60kg
    1,2,3,4......13,14,15

    15 Min Cap

    1 rep on the first minute
    2 reps on the second minute
    3 reps on the third minute
    etc...

    Completed 8 rounds +1 rep

  • Run Workout

    4.1 miles

  • WOD: Workout

    6x 1min AMRAP/ 1 min lepo
    5 front squat
    5 Burbee

  • 10.21.11 WOD Tabata Workout

    Tabata Something Else

    20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

    Pull-ups - Started Regular, ended with Green band

    Push-ups

    Sit-ups

    Squats

    Need to work on everything here. Still very weak on pull-ups, push-ups and sit-ups, did well on squats to make my number look respectable. Will have to work on becoming stronger in the other 3.

  • Box Jumps/Skips Workout

    For Time: 20 Min Cap

    150 Box Jumps; 30/24″
    * Every minute on the minute perform 10 D/U

    I did:

    150 Box Jumps; 20″
    * Every minute on the minute perform 30 Single Skips

    ** Time expired with 18 jumps left...pushed through and copmleted them in another 1.5min or so.

  • Press work Workout

    Strict Press
    3-3-3-3
    Push Press
    3-3-3-3
    Push Jerk
    3-3-3-3

    *40 wall ball after each lift

    175
    185
    185

  • Snatch deadlift 3 x 2 Strength

    100-130%

  • 10.21.11 WOD - Tabata Something Else - Preggo Modified Workout

    Tabata Something Else

    20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

    Pull-ups - Modified to Ring-rows

    Push-ups - Modified - Push-ups on Tire

    Sit-ups - Modified to Flutter Kicks

    Squats - Rx yay!