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

  • WOD 04062015 Workout

    For time:
    - 100 m run.
    - 10 burpees.
    - 10 wall ball shots (9/6 kgs).
    - 150 m cuestas cargando balón medicinal.
    - 10 pull ups.
    - 10 box jumps (24"/20").
    - 250 m run.
    - 25 burpees.
    - 25 wall ball shots.
    - 300 m cuestas cargando balón medicinal.
    - 25 pull ups.
    - 25 box jumps.

  • Row Workout

    5 x 500 metres Rowing
    ( post your best time in the 5 sets)

  • Barbell Pain Train Workout

    Warmup/Skill Development - KB Snatch
    :15w/:15r interval of KB Snatch w/s for 5 minutes
    *beginners will be pulled off to be taught the snatch

    5 rounds for time (16 min cap)

    •15 deadlifts (135lbs / 95lbs)
    •12 hang power cleans (135lbs / 95lbs)
    •9 front squats (135lbs / 95lbs)
    •6 jerks (135lbs / 95lbs)

    • If you do not complete 5 rounds, your score will be total number of reps completed

    This workout will be ran in 2 heats during the class due to number of barbells.

  • Rest day Workout

    rest day

  • Split Jerk Strength

    Split Jerk: 3+3+2+2+1+1
    (From the rack)

  • WOD 02/05/22 Workout

  • Wallbals burpess snatches SP Workout

    AMRAP 15 min
    21-15-9
    Double Squat Wall Balls 30#
    Burpees

    Max Reps 185# Squat Snatch

    Score is total reps

  • Tuesday March 20 Workout

    Warm up
    Row 800m
    Roll out and stretch back

    Weightlifting
    Sumo deadlift
    -1 set of 12 @ 60% 1RM
    -2 sets of 8 @ 65% 1RM
    -2 sets of 5@ 75% 1RM

    Bench Press
    -4 sets of 10 reps (if you know your 1RM, go off 65%)
    -2 sets to failure

    Accessory
    Dumbbell Row
    -3 sets of 12 (each arm)
    Strict pull ups
    -3 sets of 10 Reps
    Inclined Dumbbell flys
    -3 sets of 12 Reps
    GHD hip extensions w/weight
    -3 sets of 12 Reps

    Strength Gymnastic Work
    Alternating Tabata Hollow Rock/Arch Hold
    -8 sets of 20 sec. work/10 sec. rest
    Side Raises
    -5 sets of 30 reps each side
    Weighted Pass Throughs
    -3 sets of 90 sec. rotations (slow rotation, engaging at the ribs)
    Scapula Push Ups
    -5 sets of 20 reps (retract/protract)
    Inchworm to Extended Plank Hold
    -10 sets of 10 sec. hold
    Wrist Roll Up
    -3 sets of 8 reps (Use link to help you set up the excercise)

    Weighted GHD hip Extension Example

    Side Raise example

    Weighted Pass Through Example

    Scapula Push Up Example

    Wrist Roll Up Set up/Example

  • 7-7-15 Sprints Workout

    100m sprints - on track - rolling - 6x100m - 15.6, 15.63, 14,23, 14.06, 13,90, 13.87
    60m - on track - rolling - 2x60m -7.97, 8.18

  • Takakyykky 5-5-5-3-3-3 Strength

    Takakyykky 5-5-5-3-3-3