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

  • BOOTYCAMP Workout

    3 rounds of:
    6-8 sumo deadlift
    20 leg lift over KB

    3 rounds of:
    6-8 bulgarian squat / per side
    10 band rot. / per side

    Tabata x 3:
    A)
    DKB swing
    Box jump

    B)
    Row
    Narrow squat

    C)
    SU/DU
    Plate situp

  • Dynamic Sumo Deadlift Strength

    Dynamic Sumo Deadlift
    8 x 3r @ 50%
    30s. Recovery

  • Gruber Workout

    12min AMRAP
    10x Front Squat 50kg
    15x Burpee bar facing
    20xBox jump 60cm

  • Warmup Workout

    3 Sets - Not for Time
    6 Single Arm KB OH Reverse Lunge @ 2121
    15sec Ring Star Side Plank/side
    10 Landmine Oblique Twist/side
    *slow controlled movements with purpose to warm up and activate

  • Run Intervals 11 [OPTIONAL] Workout

    [5 Rounds]
    4 Sets:
    50m Sprint
    50m Easy  

    Rest 3 Minutes Between Rounds

  • Med ball sit ups Workout

    50 Partner Med Ball Sit Ups

  • ANNIE 30042015 Workout

    ANNIE
    For time:
    50 - 40 - 30 - 20 - 10
    - DU.
    - Sit-ups.

  • Toes to bar CFJKL Powerlifting Block 1 Monday - Week 1 Workout

    CFJKL Powerlifting Block 1 Monday - Week 1

    Strict

    Range 6–15 reps. If you can do 15 reps x 6 sets, then add weight.

    RPE 7–8

    3 sets

  • Warmup Workout

    Every 5mins x 2 sets
    Row 500m
    15 Wall Balls
    3 Hollow Body Wall Walks

  • Jackie Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 7 of 8

    “JACKIE”
    For Time:
    1000m Row
    50 Thrusters
    30 Pull-Ups

    This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.