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

  • pull ups Strength

    3 x 3 @ 24kg

  • Made of Steel 2010 Final WOD Workout

    12-9-6 for time

    -Power Snatch
    -OHS
    -Thruster

    Weight: 135 lbs (did 115 lbs)

  • 21/15/9 Games WOD 3 Workout

    AMRAP 5 Deadlift for Tonnage

    You choose weight between 10kg and 100kg (10kg increments)

    87 reps @ 60kg

    Rest 3 mins

    AMRAP Chest to Overhead for Tonnage

    You choose weight between 10 and 100kg

    30 reps @ 40kg

  • The WOD Games 21/15/9 WOD 3 Workout

    AMRAP 5 Deadlift for Tonnage

    You choose weight between 10kg and 100kg (10kg increments)

    98 reps @ 90kg

    Rest 3 mins

    AMRAP Chest to Overhead for Tonnage

    You choose weight between 10 and 100kg

    35 reps @ 40kg

  • The WOD Games 21/15/9 WOD 3 Workout

    AMRAP 5 Deadlift for Tonnage

    You choose weight between 10kg and 100kg (10kg increments)

    81 reps @ 70kg

    Rest 3 mins

    AMRAP Chest to Overhead for Tonnage

    You choose weight between 10 and 100kg

    21 reps @ 35kg
    6405kg moved altogether

  • 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