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

  • Planned Rest Workout

    Rest Imported.

  • Tabata WB, RD, DU, K2E, KBS Workout

    Monday 30th July

    Teknik: Knees2Elbows/Kipping Dips

    WoD. 5 Tabata intervals with 1 min rest between.

    • Wall Balls - 78
    • Ring Dips - 28
    • Double Unders - 146
    • Knees2Elbows - 37
    • Kettlebell Swings (24/16kg) - 62

    Was so much fun at lunch I decided to do it again! Not quite the same result because I hurt my foot 30 minutes before practice and had a new jumprope. Think I would have gotten around the same result otherwise

  • Tuesday Flash Workout

    AFAP:

    10 burpees
    20 dead lifts (50kg)
    40 sit ups
    60 KB swings (12kg)

  • Press, clap, DU Workout

    Work to 75% of 1 RM (75k)

    1(55k)-1(65k)-1(70k) Press

    5 rounds of

    5 strict press (60k)
    12 Clapping pushups
    25 DUs

    then 50 leg levers and 50 4ct flutter kicks

  • Farmville Workout

    For time:
    WOD:
    100 DU's
    200m farmer's carry (45/25)
    75 DU's
    200m farmer's carry
    50 DU's
    200m farmer's carry
    25 DU's
    200m farmer's carry

    Optional post-wod:
    50 ring dips in as few reps as possible.

  • Kipping Wednesday Workout

    AMRAP
    in 8 min:
    4 Pull Ups
    4 Burpees

  • Knee cap Buster Workout

    AMRAP Each station 1′
    3 Rounds, 1 rep = 1 point:
    Wall Ball: 1′
    Hang Power Cleans: 1′ (20kg)
    Double Unders: 1′
    Sit Ups: 1′
    Push Press: 1′ (20kg)
    Box Jump: 1′
    Pause: 1′

  • Subbed Jackie Workout

    100 SDLHP
    50 Thruster (40k)
    30 Pullups

    Dropped down from 45 to 40k as I wanted to keep my back from flaring up

  • 21-15-9 Workout

    21-15-9
    air squat
    pull ups
    sit ups
    DU

  • WOD 03-08-2012 Workout

    AHAP (As Heavy As Possible)
    Thrusters 5-5-4-3-2-1-1-1-1
    +
    AMRAP
    1′ 70% 1rm, 2′ Rest (30 kg)
    1′ 50% 1rm, 2′ Rest (20 kg)
    1′ 40% 1rm, 2′ Rest (15 kg)