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

  • 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

  • 10 Mile Long Run Workout

    10 miles thru South Park
    Total Time: 1:33:57
    Avg. pace: 9:23
    Avg. HR: 134
    Elevation gained: 519ft
    Calories: 1433

    http://connect.garmin.com/activity/134090324

  • Integrated Fitness WOD Workout

    Skill:
    2 rep max weighted pullup - 80#

    WOD: 9 min AMRAP
    3 Power Snatch
    6 Push up
    12 AMSU

    Total rounds of 9+11 sit-ups
    RX'd (95/65)
    Used 75# to take it easy on back, focus on form.
    Back felt good afterwards

  • fran Workout

    thrusters: 135 x 15,10,5
    pullups: bw x 15, 10, 5

  • 12-12-2011 WOD Workout

    Power Clean 5-5-3-3-1-1

    Rest 5 minutes then,

    4 rounds

    30sec Pull ups

    30sec KBS 1.5/1p

    30sec Burpees

    30sec Dips

    30sec Squats

    30 seconds of work MUST be MAX effort!!!

    No rest between exercises, rest 1 min between each round. Score is total reps.