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

  • Monday 2nd July Workout

    Monday 2nd July
    Teknik: Glute Ham Developer Situps + Back Extensions.

    WOD 1

    • Max weighted Pull-up (24kg)

    WOD 2

    3 rounds for time of:

    Big thanks to emma for leading the way! Unfortunately I couldn't keep up after the first round!

  • DT Imported Workout

    Lunchpass:

    Teknik: Clean & Jerk
    Max # of dead-hang pull-ups

    WOD "DT"

    5 rounds for time of:

    Did 8 strict pull ups, I could have done more had my shoulders been ok!
    Completed DT with 40kg for cleans and push jerks and 50kg for dead lifts.

  • Crossfit Total Workout

    27th July Lunch Pass:
    Teknik: Back Squat/Shoulder Press/Dead Lift

    WoD: "Crossfit Total"

    Max Lift Attempt Back Squat/Shoulder Press/Dead Lift. 3 Lifts each. Sum together total weight.

    Really disappointed with this. But I just couldn't do 140kg dead lift and failed both attempts :(

  • Clean Practice Workout

    So, staid for an hour and practiced cleans with 110 pounds (50kg)

  • Planned Rest Workout

    Rest Imported.

  • Tabata WB, RD, DU, K2E, KBS Workout

    Monday 30th July

    Teknik: Knees2Elbows/Kipping Dips

    WoD. 5 Tabata intervals with 1 min rest between.

    • Wall Balls - 78
    • Ring Dips - 28
    • Double Unders - 146
    • Knees2Elbows - 37
    • Kettlebell Swings (24/16kg) - 62

    Was so much fun at lunch I decided to do it again! Not quite the same result because I hurt my foot 30 minutes before practice and had a new jumprope. Think I would have gotten around the same result otherwise

  • Tuesday Flash Workout

    AFAP:

    10 burpees
    20 dead lifts (50kg)
    40 sit ups
    60 KB swings (12kg)

  • Press, clap, DU Workout

    Work to 75% of 1 RM (75k)

    1(55k)-1(65k)-1(70k) Press

    5 rounds of

    5 strict press (60k)
    12 Clapping pushups
    25 DUs

    then 50 leg levers and 50 4ct flutter kicks

  • Farmville Workout

    For time:
    WOD:
    100 DU's
    200m farmer's carry (45/25)
    75 DU's
    200m farmer's carry
    50 DU's
    200m farmer's carry
    25 DU's
    200m farmer's carry

    Optional post-wod:
    50 ring dips in as few reps as possible.

  • Kipping Wednesday Workout

    AMRAP
    in 8 min:
    4 Pull Ups
    4 Burpees