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

  • 4/28/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    PWR(10)
    10 Turkish get up for quality(choose weight)

    WRK(18)
    WRK 2:00 REST 1:00 x6
    12 db s/a hang to over head
    100m run

    Finisher
    50 russian twist
    1:00 hamstring

  • D. Body armor Workout

    FQ:
    15-13-11-9
    Barbell rows @80kg
    Romanian Deadlift
    Sandbag Bench press @150lbs

  • 6/3/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run 2 miles or for 20:00
    record distance

    Finisher
    15 side plank punch thru per
    1:00 quad stretch

  • B. Push Press Workout

    4 Sets of 6
    Rest 2 Minutes Between Sets. Take from the rack.
    This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

  • WOD 14/01/20 Workout

    Every 3 minute × 5 rounds:
    15/12 calorie Bike or Row
    10 d ball clean 40/30
    5 Thrusters 60/40

  • WOD 14/08/20 Workout

    FOR TIME OF:
    30-20-10
    PULL UP
    FRONT SQUAT 60/40 40/25

  • Football 15 Strength

    A: 10min emom
    Explosive upper body movement x3reps
    5-10 squats any how
    B: Bench press 10x3, last set amrap @rpe7
    C: Front squats 3x3, last set amrap
    D: For time
    21-15-9
    Ohs
    Assault bike for cal

  • Push jerk 7x7 Strength

    Push jerk 7-7-7-7-7-7-7 reps

  • Wall balls and ropes Workout

    For time
    40 wall ball 15/9kg
    4 rope climb

    Rest 2min

    75 wall ball 9/6kg
    5 rope climb

    TC. 15min

  • 1/29/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 samson stretch

    Workout(20)
    5/4/1=:25 work :15 plank :20 rest
    body builders
    wallsit
    lateral hopovers
    reverse sb burpee w/press

    Finisher
    50 cross crunch
    1:00 butterfly stretch