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

  • Weightlifting Workout

    21-15-9
    deadlift snatch grip @40/25
    snatch @40/25
    overhead squat @40/25

  • Jacked gymnastics + skills Workout

    120 min

    1.Own skill
    A. HSW practice for 15 min
    B. BMU practice for 20 min
    - BMU 1 1 2 2 2 2 2 3 2 = 17 reps

    2.JG personalized programming
    A. Warmup
    2 rounds:
    - 10 scap pull-ups
    - 30s bent arm shoulder extension (180)
    - 10 scap push-ups
    - 30s bent arm shoulder extension (neutral)
    - 30s banded lat stretch on each side

    B. Bent Arm Push / Pull Strength
    2 rounds:
    - 5 unbroken strict weighted chin-ups - 15 15 kg
    - 5 unbroken strict weighted ring dips - 10 10 kg
    - 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
    - 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
    - 10 wall facing strict handstand push-ups with a 3s negative >
    First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
    Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
    - 10 single arm ring rows each each (2s pull, 2s negative)
    - 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

    *Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

    3.Skill
    A. Double under practice: Tabata DU
    Reps: 30, 30, 30, 30, 30, 31, 31, 25

  • WOD 10/04/19 Workout

    For time
    30 Burpee Box jumps over
    Then
    100 Walking Lunge

    EMOM : 10 Alt Dn snatches 22,5/15

  • Mon 12/11/18 Workout

    Skill:

    Skin the cats

    WOD:

    For time

    12-9-6-3

    thrusters 30/20
    burpees
    pull ups

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  • 080608 Workout

    Ten rounds of:
    12 Burpees
    12 Pull-ups

  • 140105 Workout

    95 pound Back squat, 50 reps
    50 GHD Sit-ups
    75 pound Back squat, 50 reps
    50 Back extensions
    55 pound Back squat, 50 reps
    50 GHD Sit-ups

  • 100 Strong Workout

    10 rounds of:

    10 pushups
    10 pullups
    10 situps
    10 squats

  • Wod 2 16022016 Workout

    5 RFT of:
    - 30 DU.
    - 20 push-ups.
    - 10 pull-ups.

    ** Time cap: 10 min.

  • OHS Strength

    OHS: 2x10

  • 7/6/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 sl dl
    10 jax
    10 h2r

    Metcon/*Rx(30)
    6 giant sets
    5 bench or strict press-choose load
    5 ring dips(mod as needed)
    5 bent over row
    5 concentration curls per side
    20 bicycles
    5 tire flips
    200m run
    rest as needed between rounds

    Finisher
    30 t raise
    30 band pull aparts
    1 min hip opener
    1 min s/a para stretch