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

  • HOME WOD 6 Workout

    WARM UP
    3 Rounds
    6 burpees
    16 lunges
    20 squat rotations

    Mobilise 2 most critical areas you feel you need to work out. 2 min each.

    STRENGTH/SKILL

    Booty emom 25 do reps or work up to 40 sec

    1. 15/15 single leg glute bridge. Use heavy weights on hip
    2. Weighted Wall sit. use heavy weight !
    3. 16 cossack squats. use heavy weight !
    4. 15 Side plank clamshell. Switch side every round. use band.
    5. 30 Russian twists

    Scale as needed.

    WORKOUT
    AMRAP 5 min

    20 mountain climbers
    20 crab toe reach
    10 jumping lunges

    4+ rounds please thank you.

    COOL DOWN

    5-10min stretching glutes and quads. Calm breathing.

  • Conditioning Workout

    EMOM 15
    1. Cal row 15/12
    2. OH Kb carry 40” LEFT
    3. OH KB carry 40” RIGHT

    3 mins REST

    EMOM 15
    1. Kb USA swing 15
    2. Burpee over rower 10
    3. Strict Pull up 5

  • 6/3/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(25)
    WRK 3:00 REST 1:00 x6
    10 plank taps-2 count
    20 hvy jump rope
    10 curls
    100m run

    Finisher
    50 bicycles
    1:00 IT stretch

  • Warm up Workout

    • 2min. Row/Bike

    • 60s. Squat + twists

    • 60s. Reverse lunge + stretch

    • 60s. Shoulder rotations w/ stick

    • 1min. Row/Bike

    2x
    6 Good morning
    6 Back squat
    6 Lunges (alt.)

    • Mobility...

  • Day 2 Olympic Weightlifting Strength

    Test week continues

    Build to a heavy snatch

    Build to a heavy strict press

    Build to a heavy front squat

  • Muscle & Power, AV1 Strength

    Oh squat 10-8-6-4 reps

  • Day 3 Olympic Weightlifting Strength

    Session 3 is a mixed session with a max test on our snatch balance that we will use for accessory work in the next few weeks

    Snatch balance
    Build to a heavy from the rack
    Then perform 2 drop sets to build confidence in our receive position
    3 x 2 @ 80% of max achieved

    Clean grip deadlift
    5 x 3 @ 90% of 1RM clean

    Muscle clean into strict press
    5 x 3 @ 80% of 1RM strict press

    Optional accessories
    3 sets
    10 single leg side box squat
    30 ISO GHD hold

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min hip flexor/quad strech
    1+1 min leg across body strech
    10 banded pass throughs
    10-15 band pull with light band

  • RestDay! Workout

    RestDay!

  • Monday 23rd August 2021 Strength

    strength

    Bench press
    10 sets of 5 reps
    Use same weight accross sets. First set should be RPE 6/7. If you have a 1RM or theoretical 1RM use 60%.

    accessory

    5 sets of
    8 DB bench press
    8/8 single arm DB rows
    60 sec rest between supersets
    load should be 90% by last set

    workout

    AMRAP 10mins
    5 tempo ring push ups
    5/5 KB snatch
    5/5 KB clean
    10 tempo lemon squeezers

    pump

    100 banded pull aparts in as few sets as possible