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

  • Engine Strength Strength

    Deadlift 5x5
    Heavy across all sets but perfect form

  • 26/01/19 Workout

    3 Rounds:
    21/15 Calorie Assault Bike
    7 Pull-ups + 7 Toes to Bar (k2chest) + 7 Chest to Bar Pull-ups

    Then.

    3 rnds of:
    9 Power clean 50/40

    9 Push Presses

  • Invictus September 1 2014 Strength

    Total 120 min

    3 sets of:
    10 box jump, 5 OHS, 200 m row, 10 lunges

    BMU practice for 10 min

    A.
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed
    Build over the course of the six sets to your heaviest drop snatch.
    25 27.5 30 32,5 35 35

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    (Last performed on August 11, 2014.)

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% of 1-RM
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 6 reps @ 75%
    *Set 5 – 4 reps @ 85%
    *Set 6 – 2 reps @ 95%
    *Set 7 – 3-4 reps @ 90%
    *Set 8 – 3-4 reps @ 90%

    D.
    Three rounds for time of: > easy pace
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups >
    kipping, 4 x abmat + 10 kg plates, 5 x abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

    Results: 5.17, 6.44, 6.35 = 18.38

  • Death by Burpee. Workout

    1 Minutes, 1 Burpee, 2 minutes 2 Burpees, etc.....

    Start again from one rep when you fail to do the required reps in one minute. Continue for 20 minutes.

  • Open Gym for Thursday Workout

    5:15-6:15am
    8:30-9:30am
    6:00-7:00pm
    Post time you are coming!

  • Tuesday Treat!! Workout

    21-15-9
    Deadlift
    TTB

    21-18-15-12-9-6-3
    Abmat Sit Ups
    Wall Balls

    Run 800m

  • Open Gym for Thursday Workout

    Open Gyms post what time if coming
    5:15-615am
    8:30-930am
    6:30-730pm

  • Saturday Workout

    Field Conditioning
    2 Mile Warmup Run

    Followed By…

    7 Sets (On the 3:00):
    25 Yard Shuttle
    50 Yard Shuttle
    100 Yard Sprint

    Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

    Conditioning
    5 Round For Time:
    200 Meter Wreck Bag Run (50/35)
    50′ Handstand Walk
    1 Round of “DT” (155/105)

    1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

    Assault Bike Conditioning
    Males: 27-24-21-18-15 Calories
    Females: 24-21-18-15-12 Calories

    Rest 1 Minute Between Each Set

  • METCON Workout

    • For time:
    BB Thrusters (40/30Kg) 45 reps
    Legless Rope Climb 3 reps
    Rope Climb 3 reps

  • Chill 'n Swim Workout

    Start every round with 50m swim.
    6-9-12-15-12-9-6:
    Burpee
    Duck walk 12.5m
    Crocodile walk 12.5m
    Sit ups
    Duck walk 12.5m
    Crocodile walk 12.5m
    Squats