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

  • Amrap 10min Workout

    3 x C2B
    9 x Push Up
    12 x Air Squat
    wear 10kg west if you can

  • BBB Workout

    1RM
    Squat Clean + Hang Squat Clean + Front Squat

    In teams of 4:

    10 rnds: 22 Wallball + 14 TTB
    then
    10 rnds: 22 KBS + 14 Box over

    Remaining time: burpees

  • 14.8.2019 Workout

    Metcon (10 Rounds for time)

    Every 3 mins

    12 Power Snatch 45/30kg
    12 Bar Facing Burpees

    Time for every round.

  • Unbroken 2019 qualifiers Workout

    0-8 Mins
    Row 1,200m / 1,000m (tiebreak after row)
    AMRAP
    8 c2b
    8 ohs 50/35kg
    8 hspu

    8-14 Mins
    Find max weight
    Cluster
    Thruster

    14-16 rest

    16-26 ( For time!)
    60 Double Unders
    6 dB step overs 2x22.5/15kg
    60 double unders
    12 dB step overs
    60 double unders
    18 step overs

    3 part workout. 2 heats if it’s a big class! 26 Min time Cap. Heat 2 on 5 mins until 31 mins

    Post scores in comments.

  • Conditioning 06-08-2019 Workout

    For time with a partner:
    50-40-30-20-10
    Calories Row
    Push-ups
    Anchored Sit-ups
    USA Swing @ 24/16kg

    • 20:00 Time Cap

  • 3 rounds for time Workout

    Row & Clean and jerk

    3 rounds for time of:

    Row 1000m
    15 clean & jerks

    60/40kg

    TC: 30 min

  • Strength 06-08-2019 Workout

    1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest.
    - Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
    - Options: Add weight, bodyweight or partner Assisted

    1b) Rolling Triceps Extensions: 3 x 15. Rest 90s.
    - One DB weight across all sets.

  • Bench press Strength

    Bench press

    3-3-3-3-3

  • WOD 12.2 Workout

    Gymnastics test/skill day

    Pick few of followings and test or practice
    a) sHSPU max reps
    b) HSPU max reps
    c) sPull up max reps
    d) pull up max reps
    e) T2B max reps
    f) weighted plank max effort 15/10
    g) strict push up max reps
    h) ring dips max reps

  • Conditioning 02-08-2019 Workout

    Every 3:00 x 5 sets:
    10 Chest to Bar Pull-ups
    15 Push-ups
    45 Double Unders

    • Score = slowest split