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

  • Bars and Muscles Workout

    3 Bar muscle up
    12 Hang power snatch
    3 Bar muscle up
    9 Hang powe snatch
    3 Bar muscle up
    6 Hang power snatch
    3 Bar muscle up
    3 Hang power snatch

    Scale down the bar muscle ups to c2b or pull-ups if needed.

  • Move on! Workout

    For time:
    Run x2 around the box
    50 Wall Balls
    50 Toes-to-bar
    50 Pushups
    50 Front Squats 60/40kg
    Run x2 around the box

  • Tribal Clash Team Workouts Workout

    Working in teams of 4, 5 or 6.
    Four 7 Min AMRAP workouts with 3 mins rest between. 40 mins

    A. 60 Worm ground to over head
    Max synchro burpees over the log

    B. Max TYRE STOH (Max 4 on the tyre)

    C. Synchro squats (D Ball, 40kg sandbag, D Ball, 20kg kb, 9kg Wall Ball, 12 kg KB) 1 D ball if team of 5.

    D. 3 Rowers Max CAL. Other athletes must hang from pull up bar. You can only row whilst hold is taking place.

    Post total combined reps. Breakdown in comments

  • Conditioning 24-04-2018 Workout

    Every 4:00 x 5 sets:
    7 Burpee Pull-ups (do burpee only if attending Wednesday)
    15 Toes to Bars
    20 DB Renegade Rows (total)
    30 Double Unders

    • Rx+: 5/3 Burpee Ring Muscle-ups
    • Score = fastest split
    • Athlete Choice of DB Weights for Renegade Rows

  • Team workout Workout

    Teams of 3

    Part A
    90-75-50
    T2B
    Kb/Db Snatch

    Toistot jaetaan tiimin kesken
    Timecap 22min

    Part B
    25-15-10 Cal Row

    Jokainen soutaa mainitut kalorit; tiimiläinen 1 soutaa 25 cal, tiimiläinen 2 soutaa 25 cal jne.

  • Clean + 2x Jerk Strength

    Clean + 2x Jerk
    10 x 1+2 @ AHAFA
    Go every 90s.

  • Engine Strength Workout

    Strong Man stuff;
    A.6 people working on the Worm 6 Min AMRAP
    Max Thrusters

    B. 6 people working; 6 Min AMRAP
    Max bench Press 60/40kg (3 benches Ygig)

    C. 6 people working; 6 Min AMRAP
    Max Rope Climbs (3 ropes Ygig)

    6 Mins Rest between stations.

  • Strength 24-01-2018 Workout

    1) Rope Climb: 5 x 1-2. Rest 90s.
    - Adv: Legless
    - Int: Legs
    - Beg: Rope Rows or Rope Climb from lying position.

    2) Handstand Push-up: 5 x 4-6. Rest 90s.
    - Adv: Strict or Deficit Strict
    - Int: Box Pike Push-Up +/- Deficit
    - Beg: DB Shoulder Press: 4 x 8

  • Conditioning 03-01-2018 Workout

    AMRAP 12:
    1 Rope Climb
    12 Alternating DB Snatches (50, 30)
    200 Meter Run

    • Rx+: (Legless Rope Climb)
    • Alternate Scaling Options for 200m Run: 30s Assault Bike or Ski Erg or 200m Row or 45s Farmer Carry Carry (32/24kg)

  • Strength 03-01-2018 Workout

    1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00
    - Work up to a challenging set.
    - These are NOT done touch n go. Reset on each rep.
    - Goal for today is 80% of 1RM.
    - Beginners: 5 x 5, only adding weight if form permits.
    - If needed sub a Close Grip Floor Press

    1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.