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

  • Annie Workout

    Strength/skill work
    EMOTM, for 7 minutes
    1 bar muscle-up
    1 HSPU

    Then

    "Annie"
    50-40-30-20-10
    II unders (2 x singles)
    Sit-ups

  • Garage WOD Workout

    Front Squats:
    8 x 190
    8 x 225
    6 x 255
    3 x 275 (bonus)

    5/3/1 Bench Week 1
    5 x 175
    5 x 205
    8 x 230

    WOD:
    3 rounds (not for time, but string most reps together as possible)
    10 strict pull ups (10, 5 & 5, 7 & 3)
    15 ring dips (10 & 5, 15, 10-3-2)
    30 KB Swings 70lb (all unbroken)

  • gym WOD Workout

    ring plank
    ring push-up
    1/2 get-up
    pull-up

    8 8 40lb piston press
    6 50lb
    3 55lb

  • Annie Workout

    Strength/skill work
    EMOTM, for 7 minutes
    1 bar muscle-up
    1 HSPU

    Then

    "Annie"
    50-40-30-20-10
    II unders
    Sit-ups (did GHD sit ups)

  • WOD Workout

    Max rounds in 3 minutes of:
    3 One arm dumbbell power cleans (#55)
    6 One arm dumbbell pushpress (#25)
    9 One arm Push-ups (knees, hand on 13" box)

    Repeat for a total of 5 cycles. Rest 1 minute between cycles

    Score is total rounds completed for all 5 cycles

  • Angry Fran Workout

    5 Rounds for time
    400m
    15 Squat Thrust @40kg
    15 Chin ups

    a wonderful Friday morning WOD.

  • Push Swing Pull Skip Workout

    a. 5 Rounds for time:

    5 muscle ups/chest to bar pull up
    15 KB Swing @24kg
    30 DU/120 singles
    10 HSPU

    b. 3 rounds:
    5 Tyre flips
    1 10m prowler @60kg

  • 15 Min AMRAP Workout

    a. Strength

    5RM 3RM 1RM Deadlift
    120kg :5RM (that is all)

    b. 15 minute amrap
    10 push press @40kg
    10 OH Lunge @20kg(plate)
    15 butterfly situps
    5 x 10m shuttle with sandbag

    6 rounds plus 20 reps (push press and lunge)

  • Snatch/OHS/Two-fer/Run Workout

    Snatch
    1-1-1-1
    115-145-165-175(PR)

    4rds
    12 OH Squat @ 70% of Snatch max (120#)
    20 Wall-ball two-fers
    Run 400
    25:38

  • Run Wallball TTB Run Workout

    Run 1.6km

    10 rounds:
    10 Wallball @10kg to 10 feet
    10 TTB

    then Run 1.6km