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

  • Clean work Workout

    1. work up to todays max
    2. take 90% of todays max and do 10x1
    3. 3x10 power clean

  • team of 3 row, c&j climbing Workout

    Teams of 3:
    AMRAP 25:
    50 Calorie Row
    50 CJ (95/65)
    50 Calorie Row
    50 CJ (135/95)
    50 Calorie Row
    50 CJ (155/105)
    50 Calorie Row
    Max CJ (185

  • "SOUTHERN DISCOMFORT" (Time) Workout

    FOR TIME: 3 Rounds
    -6 Box Jumps
    -12 Ring Dips / 12 Push-ups
    -12 Overhead Squats / Front Squats 95#/65#
    -18 Russian KB Swings

    RX and MASTERS RX+ 24"/20" & Push-ups & Front Squats & 53#/35#

    RX+ 30"/24" & Ring Dips & OH Squats & 70#/53# KB

  • Soda fly Workout

    21-18-15-12-9
    Wall ball
    Pullups
    Skierg cal
    *
    *250 meters row after each set

  • Aerobic work Workout

    30 min
    1 min walk / 1 min run
    126/146

  • Pause back squat 3x3 Strength

    2min send off.

  • Wod 1 27092016 Strength

    Find the max weight for 1 rep in Bear Complex.
    - Power clean.
    - Front Squat.
    - Push Press.
    - Back squat.
    - Push press.

  • Engine Strength Workout

    Olympic lifting total
    Snatch 1RM
    Clean and Jerk 1RM

    Combined weight is the total ( post bodyweight in comments if you like)

  • smolov squat Strength

    day 3 , 6x2 @ 80%

  • TTP Strength 29.11.2016 week 2/6 Strength

    120 min
    WU for 10 min
    1.Strength
    A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
    A1. Back squat – 5 x 5 @ 77.5-85%.
    A2. Strict press – 5 x 5 @ 72.5-80% / 26 27 28 29 30
    A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA / no weight,
    12, 10, 8, 6

    2.SPP (Skill)

    A. 5 rounds, each for time, start a new round every 3 minutes > 4 rnds
    10 (unbroken) overhead squats @ increasing load (see note)
    30 32.5 35 35
    10 to 20 chest to bar pull ups
    12, 6, 8, 7

    Score. Your score is your heaviest load on the overhead squat x lowest numbers of reps on chest to bar pull ups > 6 x 35 kg = 210

    B. 4 rounds, each for time, start a new round every 3 to 4 minutes > 2 rnds
    15 box jump overs @ 24/20″
    25 GHD sit ups
    50 double unders
    Result: 2.10, 2.13

    C. Ring dips – 30 to 60 reps (be ambitious but realistic), in as few sets as possible, rest as needed between sets
    7, 7, 7, 6, 3 = 30

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow