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

  • Kettlebell Oliver Workout

    4min AMRAP 2min Rest x 3 Rounds
    3 x Shoulder to OH
    1 x Box Jumps
    3 x Shoulder to OH
    2 x Box Jumps
    3 x Shoulder to OH
    3 x Box Jumps
    3 x Shoulder to OH
    4 x Box Jumps… etc.
    Repeat the pattern and restart for each amrap.

  • Overhead DB Press Strength

    SA Overhead Press

    superset with

    Long Lunge SA DB Row 4x10/
    (increase weight from last week

    superset with

    Hollow plank (position of RKC Plank, less tension) 4 x 30s
    +
    hollow bridge 4 x 30s

    4 minute sets
    20 minutes

  • RFE Split Squat Strength

    Bulgarian split squat 4x 10/
    rear foot on bench

    superset with

    DB RDL 4x12

    superset with

    ab wheel x10

    4 min sets
    20 min

  • DB See-saw Bench Strength

    DB See-saw Press 4x10/
    (both DB move at the same time, as one moves down the other moves up - NOT alternating one then the other)

    superset with

    Long Lunge KB SA Row 4x10/

    superset with

    SA KB Swing 4x10

    4 min sets
    20 min

  • SHOULDER PRESS Strength

    SHOULDER PRESS
    4 x 8 70-75 %

    HSPU 5 x 5 + Progressiot

  • Tall kneel Stability press Strength

    DB Stability Press 4x8/
    set up in a tall kneel position, keep glutes and core fully engaged

    superset with

    TRX Plyo push ups 4x20

    superset with

    hollow rocks + super person 4x15/

    3.5 min sets
    20 min

  • Performance Strength

    A.
    Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM
    Rest exactly 3 minutes between lifts

  • WOD 31.7 Workout

    Metcon:
    Buy in 800m run
    5 Rounds
    50 Double unders
    25 Burpees
    Cash out 800m run

  • Performance Workout

    B.Complete as many rounds and reps as possible in 7 minutes of:
    7 Toes to Bar
    14 Wall Ball Shots

  • Bring on the Boxes! Workout

    3 stations:
    Box Overs (two feet on top of box and two feet on ground on other side)
    TRX Pike
    TRX Jump Squat

    No more than 4 people per station
    2x45sec on:20 sec off per station
    then
    4x30sec on:15 sec off per station

    16min circuit

    20min