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

  • Arms Stuff Workout

    • Dumbell Arm Curls
      5 x 20kg(each arm), 3 x 24kg, 1 x 26kg

    • Skull crushers man-power grip followed immediately by normal grip.
      7 x 22.5kg, 5 x 40kg
      7 x 22.5kg, 7 x 35kg
      7 x 22.5kg, 7 x 30kg

    • Barbell Curl - Top to Mid Curl, Bottom to Mid Curl, Full Curl
      5 x 40kg, 5 x 30kg, 5 x 25kg
      5 x 40kg, 5 x 30kg, 5 x 25kg
      5 x 40kg, 5 x 30kg, 5 x 25kg

    • Dumbell Kick Backs
      8 x 10kg x 3 (each arm)

  • BearFit - Running Workout

    3 x Max Effort 400m Run - 3mins rest between each run.
    2mins of Grasshoppers
    2 x Max Effort 400m Run - 3mins rest between each run.
    1min of Grasshoppers
    1 x Max Effort 400m Run

  • Run-Push Up-Snatch Workout

    Run 1000m
    100 Push-Up
    10 Snatch 135#

  • Squat clean Strength

    1RM

    Use as many attempts as you need.

  • Gorilla Workout

    Skill & Strength Work:
    - 1 Mile Run (Warm-up)
    - 5 Min Max HSPUs - 21
    - 5x3 Deadlift - 295, 305, 315, 325, 335

    WOD:
    5 rounds for time:
    - 15 Double Unders (30 singles)
    - 15 Hand Release Push-Ups

    Time - 3:50? Will verify.

  • Quick 10 rounds Workout

    10 rounds of:
    5 push up
    5 squat
    5 sit ups

  • Clean and Jerk Workout

    3-3-3-3-3-3-3 of Clean and Jerk
    65-75-85-95-105-115-125 (fail)-120

  • Row-Run Workout

    2 rft:
    500 m row
    1 min rest
    400 m run
    1 min rest
    250 m row
    30 s rest
    200 m run
    1 min rest

    plus muscle up practice

  • Oly: Cl, Cl Pull, Press in Split Workout

    Cl
    50/4x2 60/3 70/2 75/2 80/2 85/2x3
    35-41-48-51-55-58

    Cl Pull
    85/4 95/3 100/3x2
    55-62-68

    Press in Split
    3x6 at 30kg

  • Pull Ups-Burpees-Sit Ups Workout

    For time:
    10-9-8-7-6-5-4-3-2-1 of

    Chest to Bar Pull Ups
    Burpees
    GHD Sit Ups