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

  • Strength Strength

    Power Clean + Squat Clean: Heavy 1 + 1 (daily max)
    - Option: Focus on technique for all sets.

  • Strength Workout

    1) Push Jerk: 9 x 2. Rest 60s-90s
    - Build up if technique allows
    - From rack

    2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s.
    - medium grip

    3a) 1-Arm DB Rows: 3 x 12/side No rest.
    3b) DB Hammer Curl: 3 x 10. No rest.
    3c) Ring Support: 3 x 10-20s. Rest 60s.

  • Strength Strength

    1a) Strict Chin-ups: 5 x 5. Rest 30s.
    – Options: add weight, bodyweight, partner assisted
    1b) Reverse Grip Banded Pushdowns: 5 x 10-20. Rest 30s.

  • Olympic Lifting Strength

    2 Hang Squat Clean + 1 Push Jerk ( 15 mins )
    - find your daily max
    - then repeat other 2 sets within 10% of that weight

  • Strength Strength

    DEADLIFT 1RM
    - 20 mins to max out
    - NO ROUNDED BACKS
    - do not risk injury
    Warm up sets
    8-5-5-3-3-2-2-1-1
    - add weight each set

  • WOD Workout

    AMRAP 12 min:

    1 Rope Climb
    10 Burpees
    15/15m Single Arm OH KB Carry

    -Rx+:Legless Rope Climbs
    Goal: 4+rounds

  • Strength Strength

    Overhead Squat: 5 x 4reps Rest 90s.
    - add weight each set

    Between sets :
    Single Leg Barbell RDLs: 4 x 8/side (KB,DB)
    - same weight across all sets

  • WOD Workout

    For time
    4 rounds
    3 Power Snatch 55/35kg
    9 Bar Facing Burpee
    15/13 Cal Bike/ski, 18/15 cal row
    Timecap: 14 mins

  • Skills Workout

    Ring MU
    20 mins practice
    - floor, rubber band
    - turnover practice
    - kip swing on ring
    - spotting with partner

  • WOD Workout

    3 Rounds
    15 Deadlift 80/55kg
    15 T2B
    15 Double KB Front Squat@20/12kg
    15 Cal Row
    Timecap: 18 min