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

  • Week 1 - Star Complex Day 1 (Squat/Press) Workout

    87654
    1000m row. 4:25

    Top half squat 3. 70kg
    Front squat 3. 50kg
    Hang snatch 3. 20kg
    Jump squat 8 8kg
    Vertical jumps 8 no weight

    Top half seated press 3. 30kg
    Standing press 3 20kg
    Push press. 3 20kg
    Fast DB press 20 sec 6kg
    Med ball overhead throw 8 3kg

  • Thank you for waiting, your sweat is important to us... Workout

    MVMT

    LAX butt, scap
    Back activation
    Lizard reach
    Ham to squat
    Fwd/bwd

    Don't keep your partner waiting...

    8 Deadlifts
    10 High pull
    12 Swings

    CSR

    X 10m

    8 OH back lunges
    10 Push Press
    12 Plate row

    CSR

    X 10m

    8 Non push up burpee
    10 Renegade row
    12 Squats

    CSR

    x 10min

    Finisher
    20/10 x 8 rounds

    Broad jumps
    Hollow rocks
    HR push up reach

    10m

  • Painonnosto Clean Strength

    Clean 6 x 2

  • 9/9/20 Workout

    2rds
    20 mountain climbers
    10 single leg deadlift
    20 plyo jumps
    10 side plank punch thru

    GRT(20)
    Run, Row, Walk, etc...for 25:00, or 2 miles

    Finisher
    50 flutters
    1:00 butterfly stretch

  • 15K RUN Workout

    15k run

  • Power Cleans Workout

    POWER CLEAN

    1-1-1-1-1

    Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under to meet the bar with consistent footwork.

    Post loads to comments.

    HALF DUMBBELL BEAR

    Every minute on the minute x 10:
    5 Dumbbell Deadlifts
    5 Dumbbell Hang Power Cleans
    5 Dumbbell Thrusters

    The work should be unbroken and leave you with a bit of rest until the next minute. Standard Rx for this metcon is 45% of body weight (total, between both dumbbells).

    Post work to comments

  • WOD Workout

    7AMRAP- 1min Rest- 7AMRAP

    WOD A:
    20 DB single arm snatch
    20 DB box step overs (24”/18”)
    20 push-ups (Dec/Inc)
    * DB (50/30)

    WOD B:
    20 Box jumps (24”/18”)
    20 Bulgarian split squats (BW)
    20 Box Dips

  • 4 Imported Workout

    OH dumbbell press
    60x25
    70x25
    80x25

    Plank
    1:00

    Stairs
    Level 35
    20:00
    43 Floors

  • 15022014/2 Workout

    3 Rounds:

    3-4 TGU (left hand)
    30 Kettlebell Swings (eye lewel)
    3-4 TGU (right hand)
    50 DU

  • Homework Workout

    Competitive Athlete
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Recreational Athlete
    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts,

    1 x 200m jog, 1min rest,
    2 x 100m, 1min rest between efforts.
    Total: 4000m

    Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast.

    Workout Focus: Force recovery during the active jog recovery.