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 29.9 Strength

    Deadlift 3 x 10

  • Strength Work Workout

    4 rounds, rest 1-2min between movements:

    1) 6+6 KB Front Rack Weighted Box Step-Ups, (Alternate legs on each step) AHAFA
    2) 5-10 Strict Chest to Rings Pull-Up
    3) 5-15 Strict Ring Dip
    5) 15-25 GHD Sit-Up

    Go by feel.

  • 10x2 Jerk Strength

    10x2 Jerk from Rack (65%++, work up to a heavy double)

  • 2. Conditioning Workout

    AMRAP 6:

    42 Double-unders
    30 Wallballs (20/14#)
    18 T2B
    Rest 5 mins
    AMRAP 6:

    21 Double-unders
    15 Wallballs (20/14#)
    9 T2B

  • WOD 27.9 Workout

    For quality (work on unbroken sets, you pick suitable weights)
    4 rounds
    12 hang power clean
    0:30 rest
    10 frontrack lunges
    0:30 rest
    8 thrusters
    1:00 rest

  • 1. Clean & Jerk Strength

    60%/2
    65%/2
    70%/2
    (75%/2)2

  • 1. Strength Workout

    A. 3x8 Strict Press @ 60% of 1 RM
    B. 3x3 Pausing Front Squat @ 60% of 1RM"

  • Friyay! Workout

    MVMT prep
    YTW's shoulder prep
    Wrist Prep (rotations)
    Elbow Circles
    Scap Push Ups
    T-spine opener
    Crab reach
    Scorpion reach
    (10)

    Skill Work
    10 min to establish Heavy 3/rep Turkish Get up. People with experience can get right into it. Less experienced focus on form and grooving the patterns.
    Positions

    • Tall sit
    • Post
    • Half Kneel -Full

    (13)

    Strength Two
    BB Strict Press 5x5
    Goblet Crossback Lunges 5x5/
    2min

    (15)

    Teamwork makes the Dreamwork
    In Partners:

    10 Synchronized Jump Squats
    10/ Plank High Fives
    15 Synchronized Bench Elevated Hip Extensions
    15 Synchronized Bench Elevated Crunches
    10 Wallball Chest pass (per person)
    10/ Wall Ball Side Pass (per person)
    10 Synchronized Hanging Knee Raises

    AMRAP

    (12)

  • 22.9.2017 Workout

    EMOM 16
    30 Du's
    8 push ups

  • Engine Strength Strength

    Clean and Jerk
    Build up to a heavy single