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

  • Strength Strength

    Front Squat: Build to a heavy 2 in 10 sets. Rest 2:00
    - Goal - exceed last weeks top weight if you're feeling good.

  • WOD Workout

    10 rounds for time
    5 kipping pull up
    10 push up
    15 air squat
    Timecap: 15 mins

  • Strength Workout

    4 rounds (20 mins)

    1a) Ring Muscle-up Transitions x 40s of Practice
    - Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

    1b) Gymnastics Static Hold x 20s
    – L-Sit
    – Handstand Hold
    – Ring Support Hold
    – Free Standing Handstand

    Easy pace between A and B to allow good movement quality!

  • Strength Strength

    2 Squat snatch@80%
    emom 6'

  • WOD Workout

    For time:
    30 Back Squats @80/50kg
    50 Russian Swing @32/24kg
    30/24 Calorie Bike or 40/34 Cal Row

    Timecap: 8 mins
    Squats from the rack
    Rx+ : squats from floor

  • WOD Workout

    "Jackie"

    For Time
    1000 Meter Row
    50 Thrusters @20/15kg
    30 Pull-Ups
    Timecap : 12 mins

    Good Times for “Jackie”
    – Beginner: 10-12 minutes
    – Intermediate: 7-9 minutes
    – Advanced: 6-7 minutes
    – Elite: <6 minutes

  • CF GAMES OPEN 20.3 Workout

    OPEN 20.3
    TBA

  • WOD Workout

    2*
    50* sit up
    40* KBRS 32/24kg
    50* squat

  • Strength Strength

    Deadlift (15 mins)
    5X3reps
    - deadstop between reps
    - NO touch and go
    - more than 2 but less than 4 mins rest between sets

  • Wallabies Workout

     15:00 AMRAP
    20 Double Under
    15 Sit-Up
    10 DB Squat Clean @ 22.5/15kg
     5:00 Rest
     10:00 AMRAP
    10 DB Thruster @ 22.5/15kg
    15 Box Step Up each leg (30 total)
    20 Sit Up
     5:00 Rest
     5:00 AMRAP
    10 Sit Up
    15 Air Squat