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

  • "Little" Nate Workout

    Bench
    5 x 2 (185#, 205#, 205#, 195#, 195#)
    1 Set Max Reps to Failure (165#, 9 reps)

    "Nate" (Modified Time)
    AMRAP 12 min
    - 2 Muscle Ups (4 pull up + 4 ring dips)
    - 4 HSPU
    - 8 KB Swing 53#/35#

    • 5 rounds + 4 Pullups. Worked partial reps with HSPU and used 40# KB, pull ups and ring dips with no modification.

  • Monday September 8th Workout

    3x5 Front Squat

    WOD:
    3 Rounds
    20 Burpees
    15 Squats
    10 DB Snatch
    5 HSPU
    1Min Rest

    Post:
    3x30sec Plank!

  • AMRAP 25min Workout

    Teams of 3:
    600 Meter Row/Run (each athlete row/run 200m)
    60/42 Calorie Bike
    60 Thrusters

    Round 1 – 35/25
    Round 2 – 42.5/30
    Round 3 – 50/35
    Round 4 – 60/42.5
    Round 5 – 70/50

  • 1/2 Jake Workout

    5x2 heavy push press + 1 split jerk
    (95#,115#,125#,135#,145# - failed on 2nd attempt)

    PR for Push Press at 145#. Keep moving up!

    Jake
    10min AMRAP (normal Jake is 20min)
    10 push press (115/75#)
    10 KB swing (53/35#)
    10 box jumps (24/20")

    Post WOD
    1 mile with 6:30am class group ... with our fearless leader Melissa.

  • Strength Workout

    Ring Row
    2020 Tempo; Max Reps at the prescribed tempo;
    rest 60sec x 3

  • 5 rounds: Strength

    7 front squat+ 13 back squat.
    Rest 240 sec. between sets.

  • Painonnosto 2 snatch slowly Strength

    Snatch (3 sec and 3 position) x 3 x 6

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • accessory gymnastic Workout

    4 x
    10 Strict HSPU https://vimeo.com/175132137
    1:00 AMRAP coans https://vimeo.com/175115146

  • Back to back Workout

    Friday 5th January 2018

    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

    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. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

    Workout Focus: Force recovery during the active jog recovery.