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

  • 060315 Workout

    WOD:
    15 MIN AMRAP
    - 3 x HSPU
    - 6 x PISTOLS SQUATS
    - 9 x PULLUPS

  • Working on the Farm Workout

    Right Arm SA Farmers Carry marching high knees (on the spot)
    Left Arm "
    Credit Card jumps
    KB Swing

    30sec on:15sec off
    45sec on:20sec off
    45sec on:10sec off

    12min circuit
    15min

  • Partner WOD: Row, Dip, DB HPC Workout

    Partner WOD
    3 x 3 rounds

    6 x Row Cals
    6 x Bar Dip or Box Dip Feet Up or Box Dip.
    6 x Dumbbell Hang Power Clean

    – Partner 1 does 3 rounds, then partner 2 does 3 rounds. Repeat that 3x!

  • 24062013 Strength

    Weighted pull up 5-5-5

  • Co-core-dination round 2 Workout

    1. Axis crawls x 10 steps per direction

    2. Opposite arm/leg super(wo)man x10/ [think "get long" not necessarily "lift up"]

    3. Hollow Deadbug x10/ [try to keep non moving leg thigh in contact with torso and tailbone off floor add 5lb plates if doable with good form]

    4. skipping in spot x10/ [trying to get as high as possible driving with arms. channel your inner sprint mechanics]

    10 minutes
    15 minutes

    this is NOT an AMRAP. control over form. slower will be harder and help you #bebetter

  • For those of you who missed benchmark... Workout

    ' The Sean '

    Lunge Hold R
    Bar Hang (knees at 90)
    Lunge Hold L
    OH DB Lockout

    Rx weight W: 25, M: 35

    10 minute cap

  • Thank god it's Thursday? Workout

    • Inchworms in spot
    • Battle ropes alternating waves
    • TRX T-rows
    • leopard crawls ( 4 steps/4 steps )
    • hanging alternating knee raises
    • quad press

    Round 1 30:15 3 min
    Round 2 45:15 6 min
    Round 3 30:15 3 min
    Round 4 50:10 6 min

    18 minute circuit
    22 minutes

  • Chin ups Strength

    Chin ups 4:0:1:0 tempo
    5 x 6

    Reverse DB Fly
    5x 8

    Lying external rotation
    5x10

    3:00 sets
    18 minutes

  • Fitness/Performance Workout

    In teams of two, alternating each movement, complete ten rounds of:
    10 Dumbbell Hang “Clusters”
    10 Burpees
    Run 200-400 Meters

    (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 200-400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

  • JERK Strength

    JERK
    Maasta tai telineestä.

    5 x 3 (50%)