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

  • Metcon Workout

  • Sled push 10 x 20 m Workout

    Sled push 10 x 20 m, moderate weight. Rest as needed between sets.

  • Accessory work Workout

    3 set, rest as needed:

    20-60sec Inchworm Hold
    20-30 Russian Twist

  • 1RM Bench Press 1 RM Strength

    1RM Bench Press 1 RM

  • 10/24/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon(15)
    40-20-10
    box jump/step ups 24/20
    push press 75/55
    rest 5 min
    afterburner
    3x400m on the 3 minute-post average

    Metcon-comp(15)
    3rds
    25 box jump overs 24/20
    15 hspu
    rest 5 min
    afterburner
    3x400m on the 3 minute-post average

    sn balance(7) work up-form first
    ohs-3x1@90% or heavier than last week(8)

    Finisher
    2 min couch stretch
    50 leg raise w/hip raise

  • Technic 42/2016 Workout

    9-7-5
    Snatch (Full) 60/40kg
    Pullups

  • 10/18/16 Workout

    Start up(14)
    stretch/roll 6 mins-shoulders, upper back

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 pass through
    10 pvc clean and jerk
    5 handstands or kick up att

    hi hang clean(8) work up
    6x2 tng clean (12)

    Metcon(12)
    30 cleans 135/95
    40 hrpu
    50 jing jangs

    Metcon-comp(12)
    30 cleans 165/115
    40 ring push ups
    50 cal row

    Finisher
    2 min hip opener
    90 sec six inch hold
    60 flutters
    30 w raise

  • Mobility + Movement Prep Workout

    LAX Glute Med + Tib Anterior
    Shin Box
    Ankle mobility
    Mini Band Monster walks and bw squats
    Mini band shoulder external roations (band around wrist)
    Mini band push up hand lateral steps (band around wrist)

  • 10/11/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(6)
    10 plyo jump
    8 deadlift(bar)
    6 toe to bar/knee to elbow
    4 hang sq sn(bar)

    hi hang clean(7)
    clean-5x2 tng(9) climb

    Metcon(9)
    amrap
    3 cleans 115/85
    20m shuttle

    Metcon-comp(9)
    amrap
    3 cleans 165/115
    20m shuttle

    Finisher
    2 min hip opener
    15 side plank punch through
    50 slow bicycles

  • 9/29/16 Workout

    Start up(15)
    stretch/roll everything 5 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8 walkouts
    8 pvc sn bal
    8 bfsu

    snatch pull+hang snatch(7)
    Do not sacrifice form for load.

    snatch-work up to hvy(10)

    Fitcamp
    2rds
    80 m climbers
    60 rope slams
    40 plyo jumps
    20 g2oh
    then
    50 cal row

    Metcon(12)
    5rds
    6 deadlift 145/105
    30 double unders/singles x2

    Metcon-comp(12)
    5rds
    5 deadlift 275/200
    10 burpees over the bar
    20 double unders

    Finisher
    30 w raise
    2 min hip opener
    60 sec v sit