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

  • 9/15/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    Inchworm -run back
    High knees -run back
    Heels to rear -run back

    Metcon/Metcon-comp(45)
    "RYB"

    Finisher
    stretch and roll
    drink beer

  • Snatch stuff Strength

    5 x (Snatch shrug below the knee + Squat snatch + Snatch balance)

  • Front Squat Strength

    2x5 @ 75 %
    1x3 @ 85 %
    3x2 @ 90 %

  • 5*5 snatch Strength

    5 x 5 snatch

  • Rinta tankoon 3 RM Strength

    Find your weighted chest to bar pull up 3 RM of the day!

    No kipping, no swinging, just strict!

  • Push Dip Pull Workout

    5 Rounds:
    10 HSPU
    10 Ring Dips
    10 Push Ups
    10 Pull Ups

  • Rest Day Workout

    Enjoy the pre-spring!

  • 2, 4, 6, 8min AMRAP Workout

    2, 4, 6, 8min AMRAP, 2min rest between sets:
    10 Pull-Up,
    20 Power Clean (40/25kg),
    30 STOH,
    40 Deadlift,
    50 Jump over Bar,
    60 Back Squat

  • SUNDAY GAINS - WEST Workout

    5 min FREE FOAM ROLL & WEEKEND GAB ;D
    Dynamic Warm up 5 mins
    Set up 5 mins

    15mins

    The Workout ...
    300m RUN (end of St.Andrews Playground OR what-a-bagel depending on how averse you are to carbs vs sketch)

    You go, I go
    Partner doing exercise MUST finish 25 (at minimum) of 1 exercise before swap is permitted.

    (Note : 200m is .12 should take an average of

    200 Jumping Pull Ups (TRX ROW)
    200 TRX knee IN's
    200 (total) Lunges (50/ per partner)
    200 Conditioning Push-up (DB Floor Press)
    200 TRX Side Knee IN's (50/ per Partner)
    200 MB Over the Shoulder Boulder Slams
    ***BONUS 200 AB MAT CRUNCHES
    35mins

    Then.....

    BRUNCH ON, FRIENDS. BRUNCH. ON.

  • Back squat + strict ring MU/ Thrusters EMOM Workout

    Tuesday 19th September

    TEMPO BACK SQUAT (20X1)

    3 x 8

    Start light enough to add weight for a few weeks.

    Post loads to comments.

    Performance
    Every Minute on the Minute x 14:
    Even Minutes: 3 Thrusters 155/105
    Odd Minutes: 3 Strict Ring Muscle-Ups

    The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

    Fitness
    Every Minute on the Minute x 14:
    Even Minutes: 3 Thrusters 115/80
    Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

    The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

    Post work and Rx to comments.