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

  • Jacked gymnastics + strength Workout

    90 min

    1.Jacked gymnastics workout

    Strict Push / Pull Threshold Test
    A.5 Minute AMRAP of Strict Pull-ups (AMRAP - Reps) = 36 reps, singles
    B.5 Minute AMRAP of Strict Ring Dips (AMRAP - Reps) = 28 reps, singles

    C. Hollow rock 3 x 20 reps

    2.Strength

    A. Single arm DB press, seated, 10 reps/side
    20 20 20 lbs

    B1. Bicep curls, seated
    8*20, 12*15, 10*15 lbs
    B2. Side lateral raise, seated
    12*2.5 2*15*2.5 kg
    B3. Hammer grip bicep curls
    3*8*15lbs

    3.Aerobic work

    Easy AB for 25 min
    Avg. rpm 45, 151 cal
    132/144

  • Conditioning / EMOM Workout

    70 min

    1.Conditioning
    A. EMOM for 42 min, 7 rounds:
    1) 6 HSPU kipping - fg
    2) 10 cal AB
    3) 6 C2B
    4) 10 cal AB
    5) 6 T2B
    6) 10 cal AB

    166/178

    2.5 min easy AB + mob.

  • Tabata Something Else Workout

    “Tabata Something Else”

    Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

    Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

  • Double Unders, Ring Push ups, Sit ups Workout

    100 double-unders
    15 ring push-ups
    20 sit-ups

    5 rounds

  • Muscle ups Workout

    30 Muscle Ups

    Scaled - 1 Muscle Up = 2 Muscle Up progressions (60 total MU Progressions)

  • Yoga (The Mat Yoga Studio) Workout

    "Open Flow" w/Julie

  • Deadlift Hang Clean Push Press Workout

    3 Rounds

    10 Deadlifts(155#)
    10 Hang Cleans
    10 Push Press

    This workout really humbled me, push press is where I need to make the most improvement. And it showed today

    17:11

  • Public Holiday WOD Workout

    5 Rounds for time:
    3 x powerclean @ 30kg (RX weight= 40)
    6 x pushup
    9 x supine ring pull up
    = 08:08
    REST 3min
    5min AMRAP
    2 x boxjump
    4 x burpee
    6 x SDHP @ 20kg (RX)
    = 5
    NO REST
    Finisher: 300 single skips
    =<02:00

  • Deadlifts Workout

    5-5-5-3-3-3
    65-75-85-95-95-105

    This was my first time doing them.

  • Jacked gymnastics + aerobic work Workout

    105 min

    1.Jacked gymnastics/skill work
    Bar Muscle-up Skill Work
    Kip Swings (3 x 10)
    Bottom 1/2 Straight Leg TTB (5 x 5-10)
    BMU w/band
    BMU 8 x 1 reps

    Bar Muscle-up Accessory
    Banded Lat Pull-Down in Hollow (4 x (10-20 reps, 60s rest))

    2.HSW practice for 15 min

    3.Aerobic work: easy AB for 30 min
    Avg. rpm 47,199 cal
    134/142