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

  • Back squats Workout

    8 reps @
    48k
    52.5k
    57.5k
    65k

    5 rounds
    5 back squats @ 55k
    10 one legged squats
    40 sec handstand hold

    3 rounds
    10 T2B
    10 Kettlebell swings 20k

  • Power Clean Workout

    5 reps @

    55k
    60k
    62.5k
    67.5k
    72k

    Then

    4 rounds
    5 Power Cleans 60k
    30 double unders
    200m farmers carry 2 x 20k plate

  • Press Ups Workout

    Clapping push ups

    15-9-9-6-6-3-3-3

    4 rounds

    15 hand release push ups
    20 Alternating DB press (10k)
    25m o/h walking lunge 20k plate
    25m o/h walk 20k plate

    3 x
    20 weighted situps 10k
    20 russian twists 10k

    5 k run 22:36mins

  • Cleaning Day Workout

    Pre-WOD
    Power Clean 5,5,5,3,3,3

    WOD - 10min AMRAP
    -10 Hang Cleans (95#,65#)
    -DU, increase with each round 10, 20, 30, 40 ...
    Mod 1: 1-1 Singles with 3 burpee buy-in each round
    Mod 2: 10 DU each round if you are close to getting DU

  • Astonishing Workout

    Pre-WOD
    5 minutes each of:
    -Row
    -Foam Roll
    -PVC (Pass thru & OH Squats)
    -Band (OH Passing)
    -Wall Stretch/Pigeon

    WOD - For Time:
    -30 OH Squats @ Body Weight
    - 5 Lateral Bar Burpees at every break

  • WOD 01-08-2013 Workout

    AFAP 3 rounds for time
    25 Knees 2 Elbow
    20 Burpee Plate (10kg)
    15 Ab Mat Sit Ups + Med Ball (6kg)

  • Soaring Workout

    Pre-WOD:
    -10 TGU's per arm

    WOD - 5 Rounds Not For Time:
    -Max Reps Body Weight Bench Press
    (Finish each set to 30 with Calories on Rower***)

    Post: "Annie"
    50-40-30-20-10
    -II Unders
    - Sit ups

    ***If you do 18 Reps of Body Weight Bench Press, then do 12 Calories on Rower to equal 30.

  • Track (Sprinting Drills, Strides, Pole Vault, High Jump) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
    2x60m Strides
    Some Pole Vault Plant Drills
    Pole Vault Jumps (over a bungee cord at about 3.20m)
    2xHigh Jump Circle Runs
    2xHigh Jump Sprinting Drills (1-step takeoffs)
    5xSpringboard Rotational Takeoffs (8-step)
    High Jump Fosbury Flop up to 1.70m (springboard)
    Gymnastics (Glide Kips, 2x10 Pushups + 10 Pullups + 10 Ring Dips)
    Some Jogging + Some Foam Rolling + Static Stretching (Cooldown)

  • Mike 'Dork' Kennedy Workout

    33 x back squat 100/55kg
    15 x burpee
    33 x deadlift 100/55kg
    15 x burpee
    33 x Kettlebell swing 32/24kg
    15 x burpee

  • Tabata Trio Workout

    Pre-WOD:
    -Work Up To A Heavy Set of 3 Push Press

    WOD - Tabata-20 seconds on/10 seconds off
    - Push Press (#95/65)
    - Double Unders
    - KB Swings (#53/35)
    (4 Rounds of each; 2X)