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

  • 5.12.2021 Workout

    RestDay

  • “An Arm & A Leg” Workout

    AMRAP 20:
    10 Double Dumbbell Push Press (50/35#)’s
    30 Double Unders
    50-ft. Double Dumbbell Front Rack Lunge (50/35#)’s

    Kilos: (22.5/15kg)

  • OTM 10 min Shoulder press Strength

    OTM 10 min
    Shoulder press x 2

    75 % 1 RM

  • Hard routine + aerobic work Strength

    AM: 155 min
    Warm up for 15 min

    1.Strength
    A. Push press 3 RM
    - 55 kg

    B. Weighted Chest to bar 1 RM
    - 25 kg

    2.Metcon
    5 x 4 min on/1 min off:
    20 cal Bike
    20 Wall ball
    15 Toes to bar
    Total reps: 5 rounds + 20 cal bike + 3 wall ball

    3.Strength accessory
    A. 4 sets:
    10 Supinated Bent over row - 45 45 50 50 kg
    10 DB Bench - 30 30 35 35 lbs

    B. 3 sets:
    10 sa. DB push press - 35 lbs
    15 bicep curl - 15 kg
    12 side lat. raise - 10 lbs

    C. Tabata v-ups/tuck ups

    PM: 40 min
    1 min walk/1 min run
    5.95 km
    HR 126/159
    6.48 min/km

  • OPTIONAL ACCESSORY Workout

    Easy pace bike12-15min

  • Muscle clean + tall clean + jerk + split press Strength

    2x 2+2+2+2 @light
    2x 2+2+2+2 @ add 1-2kg

    Keep it light and technique first

  • WEEK 1, workout 5 Strength

    STRENGTH

    Squat 5x5
    Benchpress 5x5
    Row 5x5

    12min AMRAP
    Hang power clean x 15 (70kg)
    12 sit ups

  • 5/21/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 pik n grass
    100m run
    :30 pigeon

    WRK(24)
    WRK 6:00 REST 2:00 x3
    24 jump rope, heavy rope or doubles
    20 sit ups
    16 alternating hang to overhead

    Finisher
    20 side plank punch thru per
    1:00 butterfly stretch

  • Fight Gone Bad Workout

    Make up workout for missing Monday!

    WOD:
    "Fight Gone Bad"
    3 rounds for total reps.
    1 minute at each station, 5 stations.
    1 minute rest in between each round.
    - Wall Ball (24#,14#)
    - Push Press (75#/55#)
    - Box Jumps (24",20")
    - Sumo-Deadlift-High-Pull (75#/55#)
    - Calorie Row

    25,15,14,15,10
    21,15,15,11,12
    20,10,13,15,12

    1st time on this workout. Make up day since I missed Monday's FGB workout. The easy way was to just do the mobility/ bench workout, and work double unders. What I killer, have not sweat this much in a while ... hot morning aside. Will have better strategy next time and push harder through some movements. Tough morning, just got gassed.

  • 3.6.2020 Workout

    DEATH BY “…”

    AMRAP:

    Choose 1 movement; Push-ups, Air Squats, or Burpees

    Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.

    Go until you can’t complete the required reps in a minute