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

  • 6 MINUTES // PULLUPS AND BURBEES Workout

    6 Minute amrap

    • 12 Pullups
    • 12 Burbees

  • TTP Engine 20.1.2017 week 3/6 Strength

    135 min
    WU for 10 min
    Skill: HSW practice for 15 min

    1.SPP (Skill)

    A. Challenge of the week. See part B (Can you finish this in under 1 minute? If not, how close can you get?)

    B. 4 rounds, each for time, start a new round every 4 minutes>
    Rep scheme 12 + 24 + 12 + 24
    15 thrusters @ 40/30kg (95/65lbs) > 25 kg
    25 double unders
    15 pull ups
    25 double unders

    Result: 1.49, 1.51, 1.48, 1.49

    C. 4 rounds, each for time, start a new round every 4 to 6 minutes > 3 rnds
    12 overhead squats @ 52.5/35kg (115/75lbs) > 30 kg
    15 burpee box jumps @ 24/20″
    18 KB swings @ 32/24kg (70/53lbs) > 9 HSPU abmat

    Results: 3.55, 3.55, 4.27

    2.Strength

    A. Rotate through (1 set of each for 4 rounds)
    A1. Deadlift, rest 2 minutes before A2, heavier than week 1
    1 x 8 @ 72.5-80%
    1 x 6 @ 77.5-85%
    1 x 4 @ 80-87.5%
    1 x 6 @ AHAFA

    A2. Back rack walking lunge – 4 x 8/s @ AHAFA (must be able to step through), rest 1 minute before A3
    4 x 16 x 50 kg

    A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
    40 45 45 50

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

  • Ring muscle up & conditioning Workout

    105 min
    WU for 10 min

    1.Skill: MU practice for 60 min
    Muscle up x 10 reps

    2.Conditioning
    EMOM for 20 min:
    1. 8 HSPU abmat
    2. 10 T2B
    3. 12 wall ball
    4. 150 m run

    157/174

    3.5 min AB

  • Power Clean & Pushups Strength

    135lb Power Cleans, 10 reps
    20 pushups

    5 rounds of each

  • 1 to 10 pistols, pushups, burbees and situps Workout

    1-2-3-4-5-6-7-8-9-10
    Pistols per leg
    Pushups
    Burbees
    Situps

  • Chipper Thursday Workout

    AMRAP 18'
    50 Cal Bike
    40 TTB
    30 WBS
    20 Ring Dips

  • Split Jerk every 90sec Strength

    Split Jerk every 90sec

    4 sets @87%
    4 sets @89%
    4 sets @91%

  • Back squat Strength

    5x4, 3s pause

  • OPEN GYM Workout

    OPEN GYM 2:00- 3:30

  • 100's Workout

    100 pull ups
    100 KB swings
    100 Double Unders
    100 OHS

    Not much I can say other than I struggled with ohs. Did my pullups in under 5 minutes, and finally synced a lot of du's together. Made it to overhead squats at 16 minutes and I finished at 33, so do the math! I see where I need work. All in all, so pleased I finished before the time cap!