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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

  • Honor WOD Workout

    Honor WOD
    To honor the 60 police officers who lost their lives on 9-11 ( 23 NYPD, 37 Port Authority)
    9-60-11
    9 Rounds
    11 PC 95/65
    60 Double unders (or 180 singles)

  • Sept Strength 4 Strength

    A1 Box Jump (onto box, bench or plates) 4 x 10
    A2 KB Goblet Side Step up (onto plates knee bent to 90 degrees as starting set up) 4 x 10/
    A3 Theraband woodchoppers 4x10/

    Do one warm up set of Box jumps x5 to judge appropriate height and one warm up set of 5 step ups per leg body weight to focus on form.

    4 min sets

    23 minutes

  • Which way to the beach? Summer isn't over yet! Workout

    DB renegade row (no push up) 30s
    Wall sit DB Hammer curl 30s
    TRX bicep curl 30s

    30s transition

    Hollow snaps 30s
    V snaps 30s

    30s transition

    DB Thruster 30s
    TRX Tricep extensions 30s
    Banded Tricep push down 30s

    Hollow snaps 30s
    V snaps 30s

    30s transition

    repeat.

    half class starts DB Thrusters
    half class starts renegade rows

    As many times cycling through as remaining in class.

    20 minutes

  • Monday 18th April 2016 Workout

    WOD

    Tabata KB thrusters

    • 20 sec max effort work 10 sec rest
    • 8 rounds
    • kettlebell (s) must be kept in a rack position during the rest period
    • 10 burpees if the kettlebell (s) are unracked
    • post total reps and weight used

  • Fuel 64 Workout

    *trainers draw your best N64 Controller

    3 people per station:

    (Down, Up, A button)- Sprawl to plate jump (stack 2-3 bumper plates)
    (Up + Z + B button)- Slamball OH Slam
    (Left, Right, Left, Right)- Battle Rope Alt Waves
    (Left + A, Right + A)- Scissor Lunge

    Round 1: 4x 20sec on:10sec off per station (4 sets then rotate)
    Round 2: 1x 1min on:10sec off

    *record total reps completed on round 2
    *if extra time= bonus round

    16min circuit

    20min

  • Mobbailuextrat Workout

    2 min downward dog
    2 min lunge /side
    2 min pigeon stretch /side

  • Fitness/Performance Workout

    In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

    As many rounds and reps as possible in 10 minutes of:
    10 Push Press (115/75 lbs)
    5 Burpees Over the Barbell

    Rest 5 minutes, and then,

    As many rounds and reps as possible in 10 minutes of:
    Row 150 Meters
    15 Russian Kettlebell Swings (heavy)

  • Monster 9/2016 Workout

    Partner WOD

    5min AMRAP of:
    50 Lateral Jump over Bar
    10 Pullups
    10 Cleans (Full) 60/40kg

    rest 1min

    2 Rounds of:
    2min Wall Balls
    2min Sumo Deadlift High Pulls 50/30kg
    2min Box Jumps
    2min Push Press 35/25kg
    2min Double Unders

    Switch off each minute and rotate to
    next station after both team members
    have completed the station.

    Finnishing
    5 minutes to establish 1 Rep Max Thruster

    Score is total of all reps and total kg on thruster.

  • Monster 7/2016 Workout

    For time:
    2 Rounds of:
    18 Handstand Pushups
    15 C2B Pullups
    12 Cleans 60/40kg

    rest 3min

    3 Rounds of:
    10 Ground to Overhead 40/25kg
    6x15m Run

    rest 3min

    Finnish
    100 Double Unders
    40 Squats
    40 Jerks 50/35kg
    40 Squats
    100 Double Unders

  • Power snatch & Wall balls Workout

    5 RFT:
    6 Power snatch 40/30kg
    30 Wall balls 6/4kg