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

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
    Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 85kg x 5, 90kg x 5, 100kg x 10
    Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
    Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
    Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
    Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10
    Week 10: 90kg x 3, 102.5kg x 3, 115kg x 10

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
    Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
    Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
    Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
    Week 8: 30kg x 5, 35kg x 5, 45kg x 5
    Week 9: 47.5kg x 5, 55kg x 5, 62.5kg x 5
    Week 10: 50kg x 3, 57.5kg x 3, 65kg x 4

  • Thrusters, etc. Workout

    Warm up:
    Run 400m
    Stretch

    For Time:
    3 Rounds of 3:00 intervals, remaining time in each round used for rest
    10 Thrusters @ 95#
    10 Burpees
    10 Hang Power Snatches @ 95#
    R1- 1:06
    R2- 1:11
    R3- 1:37

    Strength:
    Clean + 3 Thrusters AHAP
    3 @ 135#
    3 @ 165#
    3 @ 185#

  • Wendler Dead Lift Workout

    Week 1: 100kg x 5, 115kg x 5, 130kg x 8
    Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
    Week 3: 115kg x 5, 130kg x 3, 145kg x 4
    Week 4: Rest - Strained Hammie
    Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
    Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5
    Week 7: 122.5kg x 5, 140kg x 3, 155kg x 5
    Week 8: Rest - Strained Hammie again :o(
    Week 9: 110kg x5, 125kg x 5, 145kg x 5
    Week 10: 117.5kg x 3, 135kg x 3, 150kg x 5

  • Shoulder Stuff Workout

    Barbell Shrug (Behind Back):
    - 60kg x 7, 80kg x 7, 120kg x 7
    Barbell Shrug:
    - 100kg x 7, 110kg x 7, 120kg x 7
    Dumbell Windmills:
    - 3 x 10kg x 7 (each arm)
    Hang Squat Snatch:
    - 20kg x 10, 30kg x 10, 2 x 40kg x 5

  • Chest Stuff Workout

    • Weighted Pull-ups
      3 x 30kg, 3 x 35kg, 3 x 40kg

    • Incline Dumbell Bench
      5 x 36kg, 5 x 40kg, 3 x 40kg (each arm)

    • Kneeling Cable straight arm pull down
      7 x 27.25kg x 3

    • Dumbell Bench Fly's
      7 x 16kg, 7 x 20kg, 7 x 22kg

    40kg Snatch + OHS
    1S+OHS, 1S+2OHS, 1S+3OHS, 1S+4OHS, 1S+5OHS

  • Thurs Blast Ses Workout

  • Legs Stuff Workout

    Hamstring Curl Machine:
    - 10kg x 7 (each leg), 15kg x 7 x 2

    Calf Raise
    - 40kg x 7 (each leg), 80kg x 7 x 2

    Pistol Squats
    - 5 (each leg), 10 (each leg), 5 (each leg), 5 (each leg with jump)

    Squat Cleans
    - 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 3

    Pullup + T2B (continue till you drop off the bar)
    1 + 1, 2 + 2, 3 + 3, 4 + 4, 5 + 5

  • Flight Simulator Workout

    Flight Simulator
    5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders
    Scaled
    SINGLES 25-50-75-100-125-150-175-200-225 (stalled out here as time ran out)

    20 Minute Cap

  • Buccaneer Workout

    ” Buccaneer “
    3 Rounds for max reps in 1 minute of:
    Kettlebell Swings (53,35)
    Box Jumps ( 24, 20)
    Toes To Bar- Knee to 90"
    Jumping Lunges ( not very low ones)
    No rest between rounds