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

  • Front Squat 4x6 Strength

    Front Squat 4x6

    then:
    Paloff Press Rotations 4x20/side (hold arms extended, rotate away from upright then back to start position small movement)

    45-60sec mobility (trainers choice)

    4-4.5min rounds
    25mins

  • "Barbell work" Workout

    20 Thrusters 45/30kg
    20 Sumo deadlift high pulls 45/30kg
    20 Push jerks 45/30kg
    20 Overhead squats 45/30kg
    20 Front squat 45/30kg

    Each athlete must do five burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

  • 251115 Workout

    3 Rounds FOR TIME:
    Row 1000 k
    50 X back extension
    50 X sit-up

  • 5 rounds: Headstand, Crocodile, Rope Climb Workout

    5 rounds, not timed;
    5 x Headstand Knees to Chest.
    5 x 'Crocodiles' with 3 second hold each rep
    1min AMRAP x Rope Climb

    Record any details and rope climb result.

  • Eastern European Invasion Workout

    Turkish Get up x1/
    Bulgarian Split Squat x10/
    Romanian Deadlift x10
    Russian Step up x10/

    Same kettlebell for all three lifts contralateral grip for Bulgarians and Russian Step up

    15 minutes
    22 minutes with explanation

    Control is priority NOT an AMRAP

  • Animal House Workout

    Make Three lanes

    1.
    Forward Leopard crawl one end of gym to other
    Forward Crab walk back to front of gym
    Duck Walks to curve
    Curve 0.05
    move off to the side then, Octopus walks x5/

    2.
    Reverse Leopard Crawl there
    Reverse Crab walk back
    Bear Walk there
    Curve 0.06
    move off to the side then, controlled bird-dogs x5/

    Alternate between the the two.
    Curve distance increases by 0.01 each round

    Form over speed on all movements

    18 minutes AMRAP
    22 minutes

  • 3 x 5min AMRAPs. Workout

    5min AMRAP @ sustainable pace
    50 x Lateral Jump over Bar
    then AMRAP of
    10 x Deadlift
    10 x Push-Up

    Rest 4mins

    5min AMRAP @ sustainable pace
    Row 300m
    then AMRAP of
    10 x American Swing Kettlebell
    5 x Burpee
    5 x Kipping Pull-up (chest to bar is possible)

    Rest 4mins

    5min AMRAP @ hard but sustainable pace
    Stairs
    then AMRAP of
    5 x Kipping Toes to Bar
    5 x Box Jump with Step Down

    Record scaling and results for each section.

  • 18min EMOM Workout

    1) 1-2 Rope Climb
    2) 10-15 KBS (32/24kg)
    3) 10 unbroken STOH

  • Front Squat Strength

    Front Squat 6 x 4
    increase weight from last week. build up to heavy 4

    Superset with

    Hip airplanes 6 x 8/ with controlled tempo 1:2:1:2

    either (regression) assisted full airplane 1:50
    or (advanced) full airplane 2:10

    superset with

    bodyweight windmill 6 x 3/ (mobility focus)

    3 min sets
    22 min

  • 5-8 rounds for Quality: Workout

    1-3 Candlestick Lower,
    1-3 Skin the Cat,
    10+10 Lateral KB Bend