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

  • day off Workout

    scheduled workout, took day off.

    Franklin hill 1,2,3

  • Helen Workout

    Pre-WOD
    -15 minutes of Turkish Get Ups (Heavy)

    WOD - 3 Rounds For Time:
    -400 Meter Run
    --21 Kettle Bell Swings (#53/35)
    --12 Pull Ups

    Post:
    Tabata Sit Ups

  • 12m yoga Workout

    yoga Imported.

  • Urgency Workout

    Pre-WOD:
    5 X 2 Strict Press

    WOD - 10 minutes EMOM*:
    -10 Medicine Ball Squat Cleans (#20/14)
    -10 Burpees

    *Adjust your number of reps for the next round according to the number of burpees you completed in the previous round.

    *Score is based on your lowest number of reps of burpees in a round.

    Post
    3 X 10 GHD Sit Ups

  • Swimming fun Workout

    100m breatstroke
    50 squats
    250m swim just legs
    50 push-ups
    250m swim just arms
    100 flutter kicks
    250m breast stroke

  • 30 x Ground to Overhead Workout

    30 x Ground to overhead 60k

  • test Workout

    test Imported.

  • 5km pack walk Workout

    5km pack walk

  • Snatch, Power snatch, hang power snatch Strength

    work on sets of Snatch of 3-8 reps as I move up in weight with little to no rest after each rep.
    Really basically just regripping and re setting up and then go again.
    I do NOT like to go super fast and deteriorate form on Oly movements
    30-45 minutes of work.
    Technique work primarily with light/ medium loads

  • 10m yoga Workout

    yoga Imported.