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

  • Jacked gymnastics + ATP Workout

    130 min

    1.Skill
    A. BMU practice for 45 min
    - Progressions
    - BMU 12 x 1 reps

    2.Jacked gymnastics
    A. 3 rounds: > 2 rounds
    - 15 reps of each LYTP variation, pause for a second at the top of each rep
    - 6 Turkish Get-ups on each arm - go as heavy as you can but sets MUST be unbroken / 8 kg

    B. 4 rounds: > 3 rounds
    - 20s straight arm plank hold
    - 20s unilateral plank (same but take your right hand off the floor and hold)
    - 20s unilateral plank (same but take your left hand off the floor and hold)
    - 20s contralateral plank (same but take your right hand and left foot off the floor and hold)
    - 20s contralateral plank (same but take your left hand and right foot off the floor and hold)

    3.ATP workout

  • Helen Workout

    Strength
    Dead Lift;
    3 x 60kg
    3 x 100kg
    3 x 120kg
    2 x 130kg
    3 x 130kg

    WoD
    3 Rounds;
    400 meter run
    21 20kg Kettlebell swings
    12 Jumping Pull-ups

  • Start of 2012 Workout

    Strength
    Back Squat;
    10 x 40kg
    5 x 60kg
    5 x 80kg 
     
    WoD 
    3 RFT;
    30 Swings (16Kg) 
    30 Burpees

    Quit after 30 Swings and 15 Burpees as i thought I was going to pass out!!!

  • Thursday Workout

    Lift
    Push press;
    3 x 30kg
    3 x 35kg
    3 x 45kg
    3 x 55kg
    3 x 65kg 
     
    WoD
    AMRAP 12;
    100m Run
    7 Thrusters (40kg)
    7 V Ups

  • Monday Workout

    Lift
    Thrusters;
    3 x 40kg
    3 x 50kg
    3 x 52.5kg
    1 x 55kg
    2 x 50kg
    3 x 40kg
    60 sec rest
     
    WoD
    In 20 min window
    Run 1 mile once, then
    AMRAP;
    9 Thrusters (40kg)
    9 Ring Rows

  • Wednesday Workout

    Lift
    Back Squat;
    5 x 40kg
    5 x 60kg
    5 x 80kg
    5 x 90kg
    5 x 100kg 
     
    WoD
    5 Rounds;
    1 min Front Squats (40kg)
    1 min Burpees
    1 min Rest

  • Tuesday Workout

    Skill
    Pull-up;
    1 x 1
    1 x 1
    Practicing Technique

    WoD
    AMRAP 15;
    9 Dead Lifts (70kg)
    12 Hand Release Pushups
    15 Box Jumps (24")

  • Thursday Workout

    WoD
    1. Tabata Sit-ups
    2:30 Rest Run 400m & rest remaining time
    2. Tabata KB Swings (16kg)
    Run 400m + Rest
    3. Tabata Burpees
    Run 400m + Rest
    4. Tabata Press-ups
    Run 400m + Rest
    5. Tabata Goblet Squat (16kg)
    Run 400m

    1. 9,10,7,6,5,5,4,6
    2. 10,7,9,7,4,5,5,6
    3. 3,4,2,2,3,2,2,2
    4. 7,5,4,5,4,4,4,4
    5. 8,5,5,3,4,3,5,6

  • CFLBG 18.02.2012 Workout

    AMRAP 20:00
    5 Burpees
    10 Air squats
    15 ABMAT sit ups

    17 rounds + 22 Reps completed

  • Styrka Workout

    80,100,110,120,130
    Backsquat x 3reps

    Push Jerk x 3 reps
    60, 70, 80, 90,90

    P.clean 80,90,90,90,, 90