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

  • Metcon Workout

    • For Time:
    BB Deadlifts (85/55Kg) 50 reps
    Assault Bike 50/40 Kcal
    DB Box Step Overs (60/40 cm) (22.5/15Kg) 50 reps

  • Back and Shoots Workout

    Back Squats: 1/10;1/15;1/20

    WOD: For Time
    30 HSPU
    30 Shoot Through
    30 T2B

    On Back Squats I went:
    - 300 lbs x 1
    - 225 lbs x 10
    - 305 lbs x 1
    - 225 lbs x 15
    - 315 lbs x 1
    - 185 lbs x 20

  • 75 KB Snatch Workout

    Cycling 15 minutes

    WOD
    - 75 KB Snatch (2x12 kg/2x26 lbs)

    Still sick so I am taking it easy but I refuse to not workout at all. Sitting at home feeling sorry for myself is NOT going to help me get well right?

    Video isn't me working out but I like her snatches, I did doubles though because Emma wanted the 16KG for her swings and I was sick anyways.

  • Shocking Shoulders Workout

    As many reps as possible in 5 rounds of:

    This was a real killer shoulders got forked after the second round and the squats just totally killed me and just as I was done resting with the clean press it was time for the jumo rope again. Really loved this workout and I almost puked after the last round. Was hanging over a bin...

    1

    • 63, 30, 12, 23 = 128

    2

    • 65, 17, 13, 13 = 108

    3

    • 40, 15, 26, 15 = 96

    4

    • 98, 13, 26, 14 = 151

    5

    • 103, 11, 26, 14 = 154

    Post WOD:

  • Lunge Day Workout

    Turkish Get Ups ( 10 reps each hand)

    WOD: For Time

    400 Meter Lunges
    Every 2 minutes 20 Double Unders

  • Toight Like a Tiger Workout

    WOD:
    12 Minute AMRAP:

    • Hand Stand
    • Pullup (hold at the top)
    • Squat
    • L Sit

    Cycle through the exercises holding each of the above for 30 seconds.

    Post WOD:
    1 Rep Max Bench Press (I got 300lbs).

  • Moons Over My Hammy Workout

    5 x 3 Thrusters (increase in weight each set) 95, 115, 125,

    WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

    Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

    1st Round
    400 M run
    Max HSPU (8)

    2nd Round
    400 M run
    Max Pull Ups (10)

    3rd Round
    400 M run
    Max Air Squats (14)

    4th Round
    400 M run
    Max Sit ups (8)

  • DT Imported Workout

    DT

    5 Rounds

    12 Deadlift 155/105

    9 Hang Power Clean 155/105

    6 Push Jerk 155/105

    I did 70lbs. There were 2 options 2day & in a sleepy grog, confused 2 of the movements. I thought there were 9 power cleans, not 9 HPC's. So, I mod'ed the weight & the movement apparently. :( Such a goober @ 6am, I am. Still, i liked this wod & believe it would have been even more difficult w/HPC's.

  • The Chipper Workout

    Pre-WOD: Thruster Max (sucked today, back aching, 185lbs )

    WOD: For Time
    - 20 Calorie Row
    - 30 Burpee
    - 40 Ground to Overhead (95/45)
    - 50 Toes to Bar
    - 100 feet of Weighted Lunges(45)
    - 150 foot Run

    Imm just wrecked. Tough week. Loved it. Though I did good on my second attempt of the prowler challenge. 2:21. I have a vid of it I'll upload later.

  • 31/03/2017 Part 2. Workout

    Strength Session.
    5 x 1 strict press, 95lb, 111, 122, 133, 144.
    5 x 3 push press, 133lb, 144, 155, 166, 177.
    5 x 5 Thrusters, 95lb, 111, 122, 133, 155.
    Then 8 sets of 10 unbroken ring dips.