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

  • "BFF" Workout

    Teams of 2, AMRAP 25:
    3-6-9-12-15....
    Calorie Row
    Kettlebell Swings (24/16)kg
    Wallballs (9/6)kg

    Partners Switch After Full Rounds

  • Hang Snatch 3x3x60%, Strength

    Hang Snatch 3x3x60%,

  • Power Clean Complex Workout

    Build to a Heavy Complex:
    1 Hang Clean Pull
    1 Hang Power Clean
    1 Clean Pull
    1 Power Clean

  • Extra Credit 22-07-2019 Workout

    Single Leg Glute Bridge: 4 x 10 ea. Rest 60s.

  • 1.Conditioning Workout

    "Walmart"
    Teams of 3, AMRAP 30:
    7/5 Calorie Assault Bike
    10 Medball Squat Jumps (30/20)
    5 Power Clean and Jerks

    1st 6 Rounds - 95/65
    2nd 6 Rounds - 115/85
    3rd 6 Rounds - 135/95
    4th 6 Rounds - 155/105
    Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

  • Relay AirBike Workout

    Person 1. 35s. sprint
    15s. Rest
    Person 2. 35s. sprint
    15s. Rest
    Person 3. 35s. sprint
    15s. Rest
    Person 4. 35s. sprint
    15s. Rest
    4 Rounds

    As many calories as possible.

  • Strength 18-07-2019 Strength

    1) Sumo Deadlift against a band: 7 x 3 @55%, every 60s.
    – reset on each rep
    – Based off of 1RM Sumo Deadlift (no band)

    2) Kneeling Jump + Box Jump: 6 x 3. Rest 60s.
    – option: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

  • AMRAP 25min. Workout

    Teams of 2
    (You go, I go)

    3-6-9-12-15...
    Row/Air bike (cal)
    Kettlebell Swings (24/16kg)
    Wallballs (20/14lbs)

  • EMOM 6 min Strength

    5 DL
    5+5 SL V-ups

  • "Ten Piece" Stamina Workout

    Yellow: 10 Rounds
    6 Deadlifts 45/30 kg
    8 Hanging Knee Raises

    Orange: 10 Rounds
    8 Deadlifts 60/45 kg
    8 Hanging Knee Raises

    Blue: 10 Rounds
    8 Deadlifts 70/52,5 kg
    6 Toes to Bar

    With 80 Deadlifts, and 80 Toes to Bar, your grip and midline is going to get some very solid work on this one. We classify this as Pp(p) which means, for the most part, the muscles themselves should be the limiter… you should aim to do most of the sets unbroken. If that seems totally unreasonable, the weight or variation is too difficult. Even though we’re working stamina, it doesn’t mean your lungs won’t be hit… everything is connected, so be sure to keep breathing between sets. Don’t rush the movements, you should move at a controlled, steady pace the whole time, until the muscles start showing more and more fatigue. Be mindful of the midline fatigue, and make SURE you maintain perfect technique. The movements compliment each other, and both work the grip, so don’t be surprised if relatively soon, you find the grip giving you the most problem out of everything.