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

  • The Widowmaker Strength

    20RM Back Squat!

    20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!

    This is around 50-65% of your 1RM

  • 3/13/20 Workout

    Warm up (10)
    10 plyo
    10 single leg deadlift
    10 reverse lunge
    10 plank taps
    10 high knees
    10 cradle
    10 down dog w/foot pedal
    10 active samson
    10 jing jang
    1:00 hamstring stretch

    WRK(15)
    On the 3:00 x5
    5 push ups with shoulder tap
    5 pull ups
    5 curls
    5 body builders
    5 sit ups
    5 jing jang

    Finisher
    50 penguins
    1:00 chest opener

  • Weightlifting strength Strength

    1-1-1-1-1-1-1-1-1-1 of:
    BB Squat Snatch
    85-95% Heavy 1-1-1-1-1-1-1-1-1-1 rep
    Use load Heavy of last week

  • Strength Strength

    • 2-2-2-2-2-2-2-2-2-2 of:
    BB Deadlifts
    75-80% of 3 @ 8 RPE 2-2-2-2-2-2-2-2-2-2 reps
    Use load of 3 @ 8 RPE of last week

  • Kettlebell Workout

    Emom 30’
    12 x Russian Swing
    12 x KB Pulse Sumo Squat
    12 x Russian Swing
    12 x Snatch
    12 x Russian Swing
    12 x High Pull
    12 x Russian Swing
    12 x Bottoms-Up Goblet Thruster
    12 x Russian Swing
    12 x Sumo Squat Calf Raises

  • Gymnastics Workout

    Handstand Hold progression
    Pistol squat progression

  • Metcon Workout

    12 Min AMRAP of:
    Toes to Bar 15 reps
    BB Deadlifts (85/55Kg) 12 reps
    Plyo Box Jump Ups (75/60 cm) 9 reps

  • Regular class Workout

    8:30-9:30am

  • Friday Warm up Workout

    Warm Up
    With Air Bike
    40s easy -> 20s moderate -> 10s fast with ARMS&LEGS
    rest 20s
    40s easy -> 20s moderate -> 10s fast with ARMS ONLY
    rest 20s
    40s easy -> 20s moderate -> 10s fast with LEGS ONLY

    then do some overall streching for hip flexor/quads/hamsrings and shoulder rolls / arm circles

  • Main site Saturday 240720 Workout

    For time

    • 50 alternating single-leg squats
    • 3 rope climbs to 15 feet
    • 800-meter run