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

  • push press Workout

    5-5-3-3-1

    AMRAP 5
    10 push press 75 lbs
    20 double unders

    135 lbs = 1 RM

  • Muscle & Power, AV 1 Strength

    Front squat 4-6-8-10-12 reps

  • 4km Run Workout

    Brought the girlfriend today and she did really well specially since she was running in her brand new Vibrams that she go for her birthday. She was cold and had to switch half way so I consider this a really good time :)

  • Elizabeth Workout

    Pre WOD
    3 x 3 Squat Cleans

    Elizabeth
    For Time
    21-15-9

    Squat Cleans (Rx 135/75)
    Ring Dips

    Post Wod
    3 minutes of sit-ups/ 1 burpee for each sit- up short of 100

  • GHD + DU Workout

    10GHD vatsaa
    30 DU
    10 GHD vatsaa
    40 DU
    10 GHD vatsaa
    50 DU

  • oly lifting Workout

    Skill
    Snatch - 60kg
    C&J - 70g

    Strength
    3-3-2-1 Front Squats (100kg - 110kg - 120kg - 130kg PR)
    5x5 strict unbroken weighted pullups 10kg (2 mns rest)

    Midline
    3x10 Back Extensions (15kg)

  • Nightmare - Wall Walks - SDHP - Air Squats Workout

    Warm-up
    2x

    10 Med ball Cleans
    10 Wall Balls
    10 KB Swings - 35lbs

    Mobility
    Shoulder Work

    WOD

    A) 5 Rounds for Time

    5 Wall walks/Wall Climbs - Depending on what you call them... start in pushup position
    15 SDHP 95 RX - First 2 Rounds I did 95 then switched to 75 pounds
    25 Air Squats

    This Was one of the hardest I have done... first time for wall climbs and let me tell you... it sucked.

    Time - 19:25

    B) After WOD - Catch your breath and complete as many DU's as possible.

    My Du's are a work in progress and I can do about 5-6 max in a row...

    Score: 2

    Going to be working on DU's

  • 50 Knees To Elbows, 100 KB Swings for Time Workout

    Yikes, I was extremely worn out today. Didn't feel good at all!

  • back squat / push press Workout

    Strength
    5-5-5 Push Press (slow descent) (40kg - 50kg - 60kg)
    3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)

    Midline
    3x10 Good Mornings (40kg)
    3x12 T2B

  • Gymnastics + strength + conditioning Strength

    170 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12 x 1, go e. 90 s.

    2.BCTB
    - Bfly x 10
    - BCTB x 25 (singles)

    3.Front squat
    - 5x3 @ RPE 8
    - Rest 2-3 min between sets

    4.Romanian deadlift
    - 3x5-8 @ RPE 7
    - Rest 2 min between sets
    - 3x8x60 kg

    5.Conditioning
    3 rounds, each for time:
    15 KB Swings 24 kg
    12 Box jump overs
    15 Cal Ski-erg
    - Rest 2 min between rounds, faster each round!
    - Times: 2.09, 2.00, 1.53

    6.Strength accessory
    3 sets:
    10+10 strict DB press - 25 lbs
    30 s. hollow hold
    15 bicep curls - 15 kg
    30 s. arch hold