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

  • Death by HSPU and Run, Burpees, Muscle-Ups Workout

    10 Minute Death by Handstand Push-Ups
    (1rep @ 1min, 2reps @ 2min, 3reps @ 3min….)

    Made it all the way to 8 reps in the 10 min (SO EFFIN’ CLOSE!!)

    WOD
    (had to scale it down because I’m not superman…yet)

    400m <a href='/journal/movements/1280'>Run</a>
15 <a href='/journal/movements/1689'>Burpees</a>
3 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
400m <a href='/journal/movements/1280'>Run</a>
15 <a href='/journal/movements/1689'>Burpees</a>
3 <a href='/journal/movements/57'>Muscle-up</a>s

    20:08

  • Mingas Blast Workout

    Outdoor Hill Sprints + Squats, Bear Crawls, Hovers for 15mins

    5min AMRAP
    5 x 20kg Shoulder Press Strict
    5 x 20kg Shoulder Press with a Dip
    5 x 20kg Thrusters
    5 x Bar Facing Burpees

    6 rounds + 5, 5, 5

    5min AMRAP
    20 x 10kg Plate Situp
    10 x Single Leg Deadlifts(each leg)

    3min AMRAP
    - 20 x Plate Lunges(each leg)(10kg each arm)
    - 5 x 2metre Sideways Plank Walk

  • Easter Monday Team Wod Workout

    In Teams of 3 Complete the following, share work as evenly as possible:
    90 x 100kg Deadlifts
    1 x Skillion Run - 10 Pushups at the top
    90 x 50kg Squat Cleans
    1 x Skillion Run - 10 Situps at the top
    90 x 50kg Hang Clean & Jerk
    1 x Skillion Run - 10 Burpees at the top
    90 x 32kg KB Swings
    1 x Skillion Run - 10 Pushups, 10 Situps, 10 Burpees at the top

  • CFSH WOD Workout

    -Buy In-
    5/3/1 Makeup or Mobility Work
    Skill Work: Power Clean
    5/3/1 Squats
    200x3, 225x3, 255x10 (bar was slipping & I couldn't save it, probably had 1-2 more reps in me)
    -going to switch back to high bar based on info Coles gave me.

    WOD
    Power Clean 3-3-3-3-3
    155, 175, 185, 190x2, 190x3

    -Cash Out-
    3 x3 Romanian Deadlift
    135, 135, 155

  • Deck WOD Workout

    5X150m sprints (every minute on the minute for 5)

    21/15/9
    Burpee bench jumps
    Hollow rocks
    -30 sec chair hold between rounds

    Skill: Double Unders

  • Killer Arms Workout

    Towel Chin-ups:
    - 11, 11, 11

    Standing Dumbell Curls + Decline Dumbell Tricep Press:
    10 x 16kg(each arm) + 10 x 12kg(each arm)
    10 x 18kg(each arm) + 10 x 12kg(each arm)
    10 x 20kg(each arm) + 10 x 12kg(each arm)
    9 x 22kg(each arm) + 10 x 12kg(each arm)
    7 x 24kg(each arm) + 10 x 12kg(each arm)

    Close Grip Ezi-Curl Curls + Dumbell Wide Curls + Weighted Dips:
    10 x 27.5kg + 7 x 10kg + 10 x BW+10kg
    10 x 27.5kg + 7 x 10kg + 10 x BW+20kg x 2 rounds

    Cable Tricep Pull Downs + Cable Hammer Curls
    10 x 26.25kg + 10 x 21.25kg x 3 rounds

    Lat Pull Down Machine - Bicep Curls:
    7 x 19kg x 2 rounds
    7 x 26kg

    Lower/Upper/Full Barbell Curl + Overhead Plate Tricep Press + Plate Hammer Curls
    3/3/3,2/2/2,1/1/1 x 17.5kg + 10 x 20kg + 10 x 20kg x 3 Rounds

    10 x Toes to Bar:
    - 5 rounds
    - work:rest = 1:1

  • Shoulders Workout

    Dumbbell Shoulder Press + Seated Dumbbell Shrug:
    - 10 x 20kg (each dumbbell) + 10 x 32kg (each dumbbell)
    - 10 x 22kg + 10 x 32kg
    - 10 x 24kg + 10 x 32kg
    - 9 x 26kg + 10 x 32kg
    - 7 x 28kg + 10 x 32kg

    Dumbbell Front Raise + Barbell shoulder press (behind neck):
    - 3 rounds
    - 10 x 12kg (each arm) + 10 x 35kg

    Barbell Shrug (behind the back) with raise + toes to bar
    - 3 rounds
    - 7 x 60kg + 10

    Bent over reverse dumbbell fly + Barbell Shrug
    - 3 rounds
    - 10 x 4kg (each dumbbell) + 10 x 100kg

    Strict Press/Push Press
    - 10 @ 50kg
    Hang Clean & Jerk:
    - 10 @ 50kg
    Clean & Jerk
    - 10 x 50kg

  • MIngas Outdoor Ses Workout

    9kg Wall Balls:
    - in teams of two, only one working at a time
    - 5 rounds each of 10 wall balls
    - total = 100 wall balls for the team
    - Matty O & Bretto = 3:11

    Lunge + Run:
    - in teams of 2, only one working at a time
    - 3 rounds each
    - 20m Lunge + 20m Run

    TABATA Push Ups:
    - 4 rounds
    - 21, 16, 9, 9 = 54

    3min AMRAP:
    - in teams of 2, only one working at a time
    - 15m Hill Sprint + 2 Burpees + 15m run back to partner
    - Matty O & Bretto = 21 rounds (ie 11 + 10)

    800m run

    2000m Row:
    - in teams of 3
    - each person only allowed to row 200m at a time
    - Matty O, Bretto and cuteish chick = 6:51

    9kg Wall Balls:
    - in teams of two, only one working at a time
    - 5 rounds each of 10 wall balls
    - total = 100 wall balls for the team
    - Matty O & Bretto = 3:26

  • Pink Panties Workout

    5 rounds of time:

    run 400m
    15 sit-up
    10 pull-up
    10 push-up
    10 push press 20/40kg

  • Pink Panties Workout

    5 rounds of time:

    run 400m
    15 sit-up
    10 pull-up
    10 push-up
    10 push press 20/40kg