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

  • 230915 Workout

    15 min AMRAP:
    5 x power snatch 50/35kg
    10 x TTB
    15 x box jump overs

  • Tuesday 8th September 2015 Workout

    WOD

    In pairs:

    4 rounds for time:

    800m sandbag carry
    9 bar muscle ups
    15 hang cleans 60/40kg

  • Tuesday 25th August 2015 Workout

    WOD 2

    10-9-8-7-6-5-4-3-2-1

    Row cal
    GTOH 60/40
    Press-ups

  • Met-Con 24082015 Workout

    Then depending on your weaknesses choose ONE of the following:

    4a. Met-Con

    AMRAP 6 min

    3 squat snatch 155/105 lbs
    6 kipping hspu

    4b. Gymnastics

    40 Assault bike cal
    40 push-ups
    Rest 2 min
    30 assault bike cal
    30 push-ups
    Rest 90 sec
    20 assault bike cal
    20 push-ups

  • 010815 Workout

    For time:
    - 30 x Thrusters (40/30kg)
    - 20 x KTE
    - 10 x Wallball (9/6kg)
    - 10 x Snatch (40/30kg)
    - 20 x Sit Up
    - 30 x KB Swing (32/24kg)

  • Tuesday 28th July 2015 Workout

    Strength

    Partner back squats, you go I go.

    Pick a partner with a similar strength as yourself, pick the same starting weight and perform 10 back squats. After each set increase the weight by 5kg.

    starting weights:

    novice: 40/30
    intermediate: 60/40
    advanced: 80/60

  • Fitness/Performance Workout

    A.
    Four sets of:
    Box Step-Ups x 8 each leg
    (rest 30 seconds between legs)
    Rest 60 seconds
    Single-Arm Dumbbell Row x 6-8 each arm
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    10 Barbell Thrusters (75/55 lbs)
    20 Overhead Alternating Reverse Lunges

    *Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

  • Frantic Friday Workout

    6 stations 2 rounds., 2:15 minutes per station 0:45 recovery between. Complete all stations then complete a second round.

    See if you can get just as many sets on the second round. Record second round results.

    Ring dips/ Ring Rows (try false grip)
    10/10 AMRAP

    KB Swings/ Goblet Squats
    10/10 AMRAP

    Plate walkovers*/ Octopus walks
    https://instagram.com/p/3JumVAMYpk/
    10/10 (total) AMRAP
    *     increase number of plates (height) to increase difficulty

    curve/ hollow snaps
    0.10/10 AMRAP

    TRX Lunges/ TRX SA Rows
    10/10 (per side) AMRAP

    Leopard Crawls**/ Abmat sit ups
    10/ 10 AMRAP

    **two steps fwd, two steps backwards = 1

    36 minute circuit

  • OPEX 02/06/2014 Workout

    http://opexfit.com/june-2-2014/

    A. back squat @40X1; 4-5×3; rest 3mins

    B. emom – 12mins
    odd – 7 CTB chin ups
    even – 10 burpees

    +

    3 sets 80-90% effort:
    Row 400m
    20 wall balls 20/14# 10/9′ target
    20 HR pushups
    20 situps
    60 DU
    rest 5mins
    - all sets same pace
    - change the order of movements every set

    Notes:
    - focus on tempo for squat
    - focus on breathing during the emom work
    - goal is to maintain same pace for each set record times for all sets
    - record order of movements and notice if one is difficult or not

  • Crab and Crawl Workout

    1. crab walk one end of gym to other
    2. overhead slams
    3. leopard crawl back
    4. jump squats

    slams / squats 4,6,8,10... increase by 2 each round
    spread out start times but individuals can overtake one another

    In order to protect your wrists REMEMBER YOUR 4 L's:
    Limbs Lift and Land Lightly

    10 min cap