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

  • WOD Workout

    RX
    3 SETS
    400m Run
    15 Deadlifts (85/60kg)
    15 Pull-Ups
    Rest 2:00 b/t Sets

    SCALED
    3 SETS
    300m Run
    15 Deadlifts (lightish, 1-2 sets)
    15 Jumping Pull-Ups
    Rest 2:00 b/t Sets
    RPE 8
    Timecap : 18:00

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Banded Pull Aparts
    10 Banded Ws
    10 Banded High Pulls
    100m Walk Outside
    -Rest as Needed-

  • 10:00-20:00: Strength

    Build to a 5-rep-max bench press.

    scaled WOD
    Build to a 5-rep-max bench press.

  • Engine Strength Strength

    Back Squat
    Build up to a heavy 2RM

  • Strength 19-04-2023 Workout

    PERFORMANCE
    EVERY 3:00 x 4 SETS
    3-5 Tempo Strict Handstand Push-Ups @ 30X1
    :45 Double KB/DB Overhead Hold @ moderate
    Easy Jog/Walk w/ Time Remaining...

    FITNESS
    EVERY 3:00 x 4 SETS
    3-5 Tempo Pike Push-Ups @ 30X1
    :45 Double KB/DB Overhead Hold @ light-moderate
    Easy Jog/Walk w/ Time Remaining...

  • Strength 31-08-2021 Workout

    Tri-set!
    3 rounds

    Supinated Grip Barbell Rows x 6
    Rest 10s.
    Paused Ring Rows x 12
    Rest 10s.
    Bent Over Reverse Fly x 25
    Rest 3:00

    • slight pause at the top of each ring row rep
    • Fly with light DBs or small plates

  • Conditioning 31-08-2021 Workout

    2-3 rounds for quality
    30m x Overhead Carry with Double KB/DB
    15m x Low Hip Bear Crawl
    20 X Sit-ups (your choice of style)
    Rest as needed between rounds

  • Conditioning 20-12-2022 Workout

    6 SETS
    Muscle-Ups*
    15 Box Jump Overs @61/51cm
    100m Run
    -Rest 1:00 b/t Sets-

    *Choose...
    5 Bar Muscle-Ups
    or
    3 Ring Muscle-Ups

    • MU Option 1: Jumping Muscle-Up. Option 2: Burpee Pull-Up
    • Cap 18:00

  • Conditioning 05-04-2023 Workout

    PERFORMANCE
    AMRAP x 10 MINUTES
    3-6-9-and so on...
    Deadlifts @100/70kg
    Up-Down Box Jump Overs @61/51cm

    FITNESS
    AMRAP x 10 MINUTES
    3-6-9-and so on...
    Deadlifts @ 12 reps UB for sure weight
    Up-Down Box Jump Overs @ low box

  • Strength 01-06-2023 Strength

    Deadlift
    5-5-5
    - Keep weight light across all sets. This is a Deload Week.

  • Skill 06-06-2023 Workout

    PERFORMANCE
    1) 2 SETS
    3 Reps of 2 Kip Swing + 1 Kipping Pull-Ups

    2) 2 SETS
    3 Reps of 2 Kip Swing + 1 Kipping Chest to BarPull-Ups

    3) 2 SETS
    2 Hips to Bar + 1 Bar Muscle Up

    FITNESS
    1) 2 SETS
    3 Kip Swings + 2 Dynamic/Bigger Kip Swings

    2) 2 SETS
    2 Dynamic Kip Swings + 2 Half Pull-Ups

    3) 2 SETS
    3 Reps of 2 Kip Swing + 1 Kipping Pull-Up Attempts