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

  • Barbell row @ 31X1, 3 x 6 reps, rest 70'' Strength

    Barbell row, 3 x 6 reps, rest 70 sec between sets.

    Tempo: 3 sec down, 1 sec pause, eXplode up, 1 sec pause.

  • AMRAP 16 min: 16.2 modified Workout

    AMRAP 16 min: "Open 16.2. modified"

    25 toes-to-bars
    50 double-unders
    9 squat cleans, 60/45kg

    Scaling:
    Toes-To-Bar -> knees-to-elbows -> leg raise -> lying down toes-to-KB -> situps
    Squat clean -> power clean -> heavy KB swing -> back extension

  • Hi-hang snatch 5x1 Strength

    5 singles from pockets

  • It's been too long Workout

    Since we've had a solid day of Sprintervals

    0.05 60%

    Dynamic sprint prep in between

    0.06 70%

    Dynamic sprint prep in between

    0.07 80%

    Dynamic sprint prep in between

    0.08 100%
    0.06, 0.06, 0.06...
    1:5 work rest ratio

    Feel the need to do extra?
    Angled ab wheel x5/ on repeat during rest periods

    Note your 0.08 time

    20 minutes

  • Engine Gymnastics Workout

    12 Min EMOM Alternate
    1. 10-20 Second Chin above bar hold
    2. 5-10 Deficit Push Up ( KBs for deficit)

  • Roped in on a Monday Workout

    Rope relay.

    first two people start at ropes everyone follows behind. Cycle through at your own pace. Rest only if natural back up occurs.

    OH Rope slams
    30s knee tuck bar hang (if you can't hold full time, total 30s in multiple attempts)
    10 ab wheel
    10 rotation side planks (side plank to front plank to side plank =1. Focus is on keeping body moving as one solid unit, control not speed)

    Round 1 - 3 full OH Slams
    Round 2 - 5
    Round 3 - 7...

    15 minute AMRAP
    20 minutes

  • tribute WOD 9-11 Workout

    tribute WOD 9-11
    1 RFT
    60 WB
    23 calorie row
    37 sit ups

  • Mobility / Movement Prep Workout

    Foam Roll Upper T / lat / Rear / lateral delt
    Upper Body band Distractions
    Upper body segmental roll
    Hollow body Scap Pull up
    Crab Reach

    Strength Day 2 Stretch of the month. To Be accompanied by anterior delt and rotator cuff LaxBall
    https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/3129/article10614_4.jpg

  • Mobility / Movement Prep Workout

    Foam Roll Quads, Glutes, calves, upper T
    Mobility Band - ankle, hips
    Cat / cow
    lizard stretch
    shin boxes
    octopus progression

    Strength day 1 stretch of the month
    Couch stretch against bench

  • You are COREdially invited to a Fuel Dinner Party Workout

    Amuse Bouche
    Curve
    Cycling through as a class (continued trainer directed mobility during rests)
    1x 0.05 (50%)
    1x 0.06 (65%)
    1x 0.07 (80%)
    2x 0.08 (100%)

    Appetizer
    3 sets
    Axis Crawls x1 full rotation per direction
    KB Swing x20
    Goblet Squat x20

    Entree
    TRX Reverse Lunge x50 (total)
    TRX SA Rolling Row x50 (total)
    TRX Fly x50
    TRX SL Pike (Regress to pike, regress to knee tuck) x 50 (total)
    TRX Front plank abduction / adduction x50

    Dessert
    3 sets
    Side Plank hip drops x 20 per side
    Front Plank Cross body reach x20 per side (reach hand past opposite hip)
    hollow rocks x20

    Midnight Snack
    Curve
    0.08 on repeat rest as needed.

    Refer back to menu board if you forget what you ordered for the next course.

    40 minutes