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

  • TGU Complex Workout

    TGU to standing
    lower kettlebell into front rack position
    clean x1
    SA front squat x1
    Push / push press back to overhead position x1
    TGU back to floor

    x2, 3, 4, 5, 4...1
    13 minute AMRAP
    18 minutes

    For those new to turkish get ups, trainer can break apart components into individual segments and assign according to skill level and experience.

  • Strength Strength

    3-3-3-3 of:
    BB Back Squats
    3 @ 9 RPE (-5% Load Drop)
    80% 1RM 3 reps
    85% 1RM 3 reps
    85-90% 1RM 3 reps
    80-85% 1RM 3 reps

  • Upper Accessory Workout

    10RFQ
    10 Handstand Walk
    10 Banded Reverse Fly

  • Active recovery Workout

    Active Recovery Day
    45mins Continuous Flow

    AB 40/30 Cals
    20sec Ring Body Saw (10sec OUT and 10sec Back)
    Row 40/30 Cals (damper 1)
    6 KB Windmill/arm
    Run 600m
    20sec Single arm Active bar hang

    *Remember that active recovery is NOT about output. Flow means to allow the systems of the body to work without fatigue. Breathing, circulation, mental focus, all of these things can fill you up when performed consciously and not mindlessly.

  • #6/1/1/17 Workout

    6/1/1/17

    20min EMOM
    ODD 10 call bike
    EVEVN 10 Burpees

    1/A
    Snatch max of Today
    Then every minute, for 12 min
    1 Squat snach at 90%

    1/B
    15 min AMRAP
    300 m row
    10 push press 60 kg
    200m row
    10 power clean 60kg

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Row 0:30 @ max Kcal
    Full and complete rest. Registra il numero di Kcal
    4 Interval of:
    Row ½ Kcal of 0:30 @ max effort
    Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
    Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
    primo.

  • Thursday 31st January Workout

    Strength: 20 mins to build up to a 1rm front squat
    0-10 (a set every 2 mins)
    5x3-3 sec pause squats@70% and build
    10-20 find a 1rm

    Wod: 8 min ascending ladder
    1/2/3/4......
    RMU
    HSPU

    Wod: use this Wod to work on quality in your reps , pace it and work on meeting movement standards.

  • Front Squat Strength

    5 sets:
    5 Front Squats @by feel
    - Focus on form and range of motion
    - Rest as needed

  • 18.9.2019 Workout

    "The Seven"

    Seven rounds for time of:
    7 Handstand push-ups
    60/42,5kg Thruster, 7 reps
    7 Knees to elbows
    110/75kg Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 32/24kg

  • 5-18-17 Workout

    Muscle

    Pull

    Pull Up / T Bar Row

    Chin Up / Banded Drag Curls

    SDHP / Sit Ups

    Metcon
    2 five minute rounds of
    Max reps jump rope