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

  • 2K row Workout

    2K Row for time:

  • Chest & Back Stuff Workout

    Dumbell Bench Press:
    - 42kg x 5, 46kg x 4, 30kg x 10

    Incline Barbell Bench Press (close grip):
    - 50kg x 5, 60kg x 5, 80kg x 1

    Weighted Pull Ups:
    - 40kg x 1, 45kg x 1, 50kg x 1
    - 12 x BW Strict Pull Ups to finish

    15 x 20kg Hang Snatch

  • Minga's Thurs Ses Workout

    10 rounds: 10 air squats every 30secs

    Max reps in 3mins: 40kg bent over row (strict, no momentum) = 72

    30 x 20kg Dumbell Straight Single Lead Deadlifts Each Leg...can't go on to other leg until 30 completed on one leg,,,(one are holds dumbell at side, bend over at hips until dumbell on floor keeping leg straight, other leg moves staight out parallel to floor, then return to starting position)

    Dirty Thirty (20min time cap): + do 1 hand release & touch head at bottom burpee with clap above head on jump every minute on the minute
    - 30 x 30kg Hang Clean & Jerk
    - 30 x 20kg dumbell G2O (right arm)
    - 30 x 30kg Barbell OH Lunge (right leg)
    - 30 x hand release push-ups
    - 300 single unders
    - 30 x hand release push-ups
    - 30 x 30kg Barbell OH Lunge (left leg)
    - 30 x 20kg Dumbell G2O (left arm)
    - 30 x 30kg Hang Clean & Jerk

    Time: 19:30secs...did the first 22 hang clean and jerks at 40kg before dropping the wieght down - heavy lifting Wendler week beforehand has destroyed me!

    1min Plank

  • Arms Workout

    Chin Up (2secs raise, 2 secs lower)
    - 3 rounds x 5

    Standing Dumbbell Hammer Curl + Lying Down Ezi-Bar Tricep Press:
    - 10kg x 5 (each arm)
    - 22kg x 3, 16kg x 7 + 20kg x 10
    - 24kg x 3, 16kg x 7 + 20kg x 10
    - 26kg x 3, 16kg x 7 + 20kg x 10
    - 28kg x 3, 16kg x 7 + 20kg x 10

    Standing Ezi-Bar Curl + Standing Ezi-Bar Curl (wide grip) + Weighted Dip + Dip:
    - 20kg x 5 + 20kg x 5 + 40kg x 5 + 5
    - 25kg x 5 + 25kg x 5 + 40kg x 5 + 5
    - 30kg x 5 + 30kg x 5 + 40kg x 5 + 5

    Standing Dumbbell Hammer Curl (Palms facing body) + Plate Tricep Press:
    - 3 rounds
    - 12kg x 7 (each arm) + 20kg x 10

  • Ab crusher Workout

    I decided to do an ab-centric workout in my garage before my guitar lesson.

    3 rounds:
    5 reps each side first portion of a TGU with a 44lb. KB.
    30 sec plank
    10 leg raises
    30 sec plank
    10 wiper leg raises
    30 sec plank

    Jump rope for 30 secs, rinse, repeat

  • Tempaus Strength

    3x3 tempaus

  • Työntö Strength

    3x 2+2 työntö

  • HSS RUB Workout

    Warmup
    Burgener warmup

    Skill
    5-4-3-2-1
    Hang squat snatch

    Wod
    9min amrap
    95#
    9xHang squat snatch
    1x resistance band run
    6xHSS
    2xresistance band run
    3xHSS
    3xresistance band run
    1 full round
    With 1 snatch on set of 3 hss.

  • Push Press-Sprints Workout

    Push Press
    3-3-3-3

    Then...

    10x100m Sprints

    135,165,185,205x2 (failed on 3rd press)

  • Santa Workout

    1 Chimney Climb (Rope) - No feet except round 9
    100M Sack Carry - 45# Sandbag
    10 Sleigh Jumps (Box) - 30" Box