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

  • Plank Conveyor Finisher Workout

    Won't be a lot of time left.

    Everyone planks shoulder to shoulder behind curves. Two at a time jump onto curve and sprint 0.04.
    The entire plank line needs to plank walk laterally to fill the first spot nearest curve (like a conveyor belt).

    Repeat until end of class.
    5-10min

  • Wednesday June 14th '17 Strength

    Warm Up:
    3 Rounds
    :30 Plank (arms ext)
    :30 Low Plank
    :30 Grasshoppers
    :30 Stationary Knee Tucks/Quad Pulls/Quad Tippers

    15 Air Squats (3 sec down, 3 sec Pause, 3 Sec Up)
    10 Alt Lateral Squat (3.3.3)
    1:00 Lunge Stretch
    1:00 Pigeon+couch

    Hip Series:
    100 Hurdle Walk Overs ea direction (10x10)
    Every 5th Pass
    - 25 OH KB Swings
    - 10 Partner assisted Rev Hypers w :02 Pause

    4 Way Banded Knee Drives
    - 4x10 ea direction

    100 SA KB Alt Stationary Lunges for Time
    - Bottoms Up same side front leg
    -8 OH Swings at the top of every min

  • Clean & jerk (Technique) Workout

    Every 2:00 x4 sets:
    1 Clean pull
    1 Low Hang squat clean
    2 Split jerk

    Rest 2min...

    EMOM x8:
    1 Squat clean & Split jerk
    @max 60%

  • Lower Accessory Workout

    4RFQ
    10 Lateral Step Ups (ea)
    20 Jump Lunges
    Rest 1 Minute

    10m Lateral Banded Walk
    20 Squat Jumps
    Rest 1 Minute

  • Open Gym 10:30am-12:00 Noon Workout

    Post if coming

  • 16MAA2015 Strength

    AHAP
    Bottom Front Squats
    3-3-3-3-3-3-3-3
    *Starting from the bottom

  • WOD Workout

    5 rounds

    1:00 max calorie row
    1:00 max lateral bar burpees
    1:00 max backsquats 135/95
    1:00 rest

  • Standing High Jump Workout

    5x2 As high as possible

  • Getting Pushy - Day 7 - 15/06/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 x :10 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

    Needs to be VERY tough.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    3 rounds alternate between;
    8-12 x Bench Press @ moderate weight; rest :30
    8-12 x V-Grip PullDown @ moderate weight; rest 1:30

    Trunk
    3 rounds, alternate between;
    8/side x Side Plank Powell Raise; rest :30/ arms
    Moderate weights with excellent control.

    ??What??
    See or ask Ben for help!

  • Main site Friday 240119 Workout

    For time

    • run 200 m
    • 20 jump squats

    And then