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

  • Front Squat 4x4 (80%) Strength

    Front Squat, four sets of fours.

  • TTP Engine week 1 Strength

    105 min

    1.Weightlifting
    A. Clean – build to a heavy single (1) for the day, in a 20-minute window
    45 55 60 65 70 72.5 -

    2.Strength
    A. Alternate between A1 and A2 for 3 rounds
    A1. Back squat – 4 reps @ 75%, rest 2 minutes before A2
    A2. Strict press – 4 reps @ 75%, rest 2 minutes before A1
    3*4*27,5 kg

    3.SPP (Conditioning)
    A. Event #6, Regionals 2017 (w/ barbell)
    For time
    30 / 25 cal. Assault bike
    20 burpee box jump-overs, 30/24″
    10 (squat) cleans @ 85/60kg (185/135lbs) > 47,5 kg
    Time cap. 6 minutes
    Result: 5.47

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • "Easy over" Workout

    “Over Easy” 
    For Time:
    Buy-In: 75/50 Calorie Bike

    Directly Into…

    3 Rounds:
    21 Chest to Bar Pull-Ups
    15 Overhead Squats (115/80) 50/35kg
    9 Power Clean and Jerks (115/80)

  • Cycling Workout

    60 min cycling
    21.4 km
    135/156
    20.4/39.0 km/h

  • TTP Engine week 1 Strength

    120 min

    Skill: HSW practice for 15 min

    1.Weightlifting
    A. Snatch – build to a heavy single (1) for the day, in a 20-minute window

    2.Strength
    A. Back squat – 3 x 6 @ 70%, rest 1 minute between sets > 60 %
    3*5*60 kg

    3.Conditioning
    A. 3km run for time > not done

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • 10 km row for time Workout

    60 min

    1.Conditioning
    A. 10 km row for time

    Data points to track for 10km row:
    Total time: 45:36
    Avg. 500 m pace: 2:16:8
    24 spm
    Avg. HR. 169
    Max. HR. 188
    HRR (HR recovery). 170
    HRRD (HRR differential). 188 - 170 = 18

  • Aux: Hippy hip Workout

    Aux: Hippy hip

    2 RFQ:
    Hip Adjustment 5" 5" 5"
    16 Psoas Marches with Band

  • Gymnastics Workout

    5 rounds, 30 secs per station, of:
    Ring Muscle-up
    Chest To Bar Pullups (Butterfly)
    Strict Handstand Push-up
    Toes-to-bar
    Rest 2 mins

    Perform this like "Fight Gone Bad," by rotating
    immediately to the next station every 30 secs,
    the clock does not stop or reset between stations.

  • 05/04/2019 Workout

    Amrap 10
    6box jump
    8db hang powerclean 22.5/15
    4 front squat db

  • TTP Engine week 1 Strength

    120 min

    1.Weightlifting
    A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
    67.5 kg

    B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.

    2.Skill
    A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
    Time cap. 3 minutes
    Result: 44 pull ups
    Set breakdown: 6*5+4+3+2+2+2+1

    B. Double-unders – 300 repetitions for time
    Time cap. 5 minutes
    Result: 4.51
    Set breakdown: 7*30+5+25+30+30

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 39
    Set breakdown: 5*5+4+2+2+2+4*1

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140