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

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Mid hang Snatch Workout

    Tuesday 27th February 2018

    HAPPY BIRTHDAY MATTEO!

    MID-HANG SNATCH

    Work up to a heavy Mid-Hang Snatch for the day.

    Post loads to comments.

    For Time:
    100 Alternating Leg Dumbbell Overhead Reverse Lunges 50/35
    200 Double-Unders
    100 Sit-Ups
    50 Russian Kettlebell Swings 32/24kg

    The Lunges are Single-Arm Overhead and should be split evenly between the left and right arm. Perform a set of 10 Alternating Reverse Lungs with the dumbbell held overhead in the left arm, then switch arms and perform a set of 10 with the dumbbell held overhead in the right arm. Repeat for 5 sets each arm to complete the 100 total reps. Scale load to be able to complete sets of 10 reps unbroken, or to the front rack as needed. Scaling for Dubs is 300 Singles or 50 attempts. The Kettlebell Swings should be heavy for you, but unbroken on the top end.

    Post time and Rx to comments.

  • 6.4.2018 nuoret Workout

    lepoja

  • Accessory wod Workout

    5 sets:
    30mt Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
    10 strict Knees to elbows
    10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

  • 2/9/18 Workout

    Start up
    stretch for 4 mins

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

    2rds(8)
    10 jing jang
    20 single under
    30 bicycles

    Metcon/*Rx(30)
    Make up missed wod or
    20 minutes of cardio of choice
    3x5 bench/strict/squat(use wendler for reference)

    Finisher
    2 min bf stretch
    50 alt leg raise

  • Open box A 5/02/18 Strength

    E3MOM, for 6 minutes (2 sets):
    Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
    (3 second pause in dip, 3 second pause in receiving)

    immediately followed by. . .

    E3MOM for 6 minutes (2 sets):
    Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
    (2 second pause in dip, 2 second pause in receiving)

    immediately followed by. . .

    E3MOM for 6 minutes (2 sets):
    Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
    (1 second pause in receiving)

  • Adv. Class: EMOM 12 min (HPS, rDip) Workout

    Russian dip or ring dip practise, then

    EMOM 12 min, alt.

    4-10 Hang power snatch TNG @ 60-80%
    4-10 Ring dips (anyhow)

  • Rowing Accessory Workout

    5RFQ
    Row 400m @2k Pace
    5 Med Ball Cleans
    5 Med Ball Slams
    rest 2 Minutes

  • Accessory wod Workout

    4-5 sets:
    30mt Heavy sled push. Should be a steady march.
    30mt Heavy Dball carry. Something you can do unbroken.

    Rest as needed between sets.

  • Thursday 13th June Workout

    0-15 mins build upto a heavy clean and jerk

    18-24 mins 6 min TC
    Perform 30 clean then 30 STOH@60-70% of above

    28-33 mins 5 min ascending ladder
    1-2-3-4etc...
    C&J@same weight
    BOB

    36-40 tabata core or mobility