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

  • 3 rounds for time Workout

    3 rounds for time of:
    Run 100m
    50 push-ups
    30 SDLHP @ 45#
    50 sit-ups
    Run 100m
    50 squats
    30 SDLHP @ 45#
    50 back extensions

    2 rounds + 20 squats in 35 minutes

  • The "Amelia" Workout

    I call it the Amelia because she gave me the workout- the girl loves her chippers!

    10 HSPU (green bands)
    15 DL @ #155
    25 box jumps
    50 pull ups
    75 wall balls (10' mark)
    100 double unders
    400 meter run with 25# plate

    Tough, good, just what I needed today.

  • HPC/HRPU/Squat Workout

    3rds

    HPC 155# (11, 12, 12)
    1 min rest
    HRPU (27, 27, 27)
    1 min rest
    Squat (30, 30, 30)
    1 min rest

  • Fight Gone Bad Workout

    1 minute - Wall Balls (20/14)
    1 minute - Push Press (75/55)
    1 minute - Box Jump (20")
    1 minute - SDHP (75/55)
    1 minute - Calorie Row

    1 minute rest in between rounds.

    Need to strive for 30 push presses/round and to cycle through the wall balls and box jumps better.

  • Double Trouble Workout

    3 min AMRAP
    Clean & Jerk @ 30kg (RX=40kg)
    = 17

    rest

    followed by: PAIR WOD
    20 rounds (10 each)
    10 kb swing (first 5 rounds @ 20kg, last 5 rounds @ 16kg) - RX 24kg
    10 DU or 30 SU (chose SU for speed)
    10 air squat
    = 19:25

  • Bike and Mini WOD Workout

    15km(9.3miles) ride at medium tempo = 28:30s or less

    5 rounds:
    - 20 air squat
    - 20 push ups
    - 20 sit ups

  • Friday 13th SUPERHERO WOD Workout

    30minutes

    run to lights at Erina (time- 8:37)
    in remaining time AMRAP
    burpee broadjump lane
    4 Ground to Overhead @ 30kg (RX-40kg)
    6 clapping pushups

    = 7 rounds + burpee broadjump lane

    rest 2min
    run to lights at Erina (didn't get time but should of)

  • Saturday Sesh Workout

    10min AMRAP starter
    10 kettlebell snatch @ 12kg RX
    10 OH situp @ 10kg RX
    = 5 + 10

    middle for time
    21-15-9
    SDHP @ 20kg (RX- 30kg)
    pushpress @ 20kg (RX-30kg)
    run 200m
    time: 9:38

    Finisher
    5min DU with every stoppage incur penalty of 2 chinups (or for me max weight lat pull down)
    stoppages-12
    penalty of 12 x 20kg lat pull down (chin up progression)

  • Arm Intensive Workout

    Press Progression
    5-5-5 strict @ 22.5kg
    5-5-5 Push @ 30kg
    5-5-5 push jerk @ 35kg

    50-25-12
    jumping chin
    clapping pushup (on knees)
    = 9:55

  • Dead Push Workout

    3 x 400m run
    fastest time: 1:55

    21-15-9
    Deadlift @ 50kg (RX-80)
    Pushpress @ 25kg (RX-30)
    time: 11:20