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

  • 22092014 Workout

    WOD 140915:

    BBG

    5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

    BB Cycling/Midline

    1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

    1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

    Conditioning

    For time:

    Row 1,000m
    30 TTB
    Row 750m
    25 TTB
    Row 500m
    20 TTB

    TC: 16 min

  • Snatch Complex Workout

    Every 90 seconds for 10 sets :
    Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

    Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang.
    The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

    For Time:
    60/45 Calorie Row
    120 Double-Unders
    80 Russian Kettlebell Swings 24/16kg
    800m Run

    Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then 3x4 reps @ same weight

  • Gymnastic Wod Workout

    For TIME
    6 ROUNDS:
    16 Butterfly Pull Ups

    32 Jump Rope Double Unders

    Perform 3 Burpees each time you break on DU's

  • 25.7.2020 WOD Workout

    Sumo Deadlift
    5-5-5-5-5
    Moderate weight. Good form.

  • Main site 20231206 Workout

    5 rounds for time of:

    ♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
    ♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

    Hold two dumbbells in a farmers carry position for the step-overs.

  • Weightlifting strength Strength

    (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
    BB Squat Snatch (3’’ pause) + Hang Squat Snatch
    Riscaldati progressivamente e poi in 4 sets arriva sino ad una (1+1) quasi massimale dopodiche con
    il 90-95% di quell carico fai altri 3 sets.
    Pause above the knees.

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 1600m TT

    Bike 25M TT

    Run 10M TT

    Row 12k TT

    Ruck 12M TT

  • Thursday September 18 Workout

    5x5 Hang Snatch

    WOD:
    800M Run
    50 Push Ups
    50 Situps
    400M Run
    25 Vups
    25KB Swings
    200M Run
    15 HSPU
    15 HRPU
    6 Wall Climbs
    6 Burpees

  • WOD Workout

    AMRAP in 20 minutes
    9 Squat Cleans @40/30kg
    9 Kettlebell Swings @24/16kg
    9 Toes-to-Bar
    9 Push Presses @40/30kg
    9 Burpees