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

  • Bench Press 5x10 Strength

    5 sets of 10 bench press at moderate weight

  • TTP Strength week 6 Strength

    135 min

    Skill: MU practice for 45 min
    6 MU

    1.Weightlifting
    B. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range (build the weight up as you go, start counting sets when you hit 90%).
    45 55 60 62,5 65 67,5 -

    2.Strength
    A. Back squat – 4 x 5 @ 82-86%, rest 3 – 4 minutes

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

  • Muscle & Power, AV2 Strength

    Romanian deadlift 3x15 reps

  • Erg, Deadlifts and Burpee Box Jumps Workout

    10 min

    • 30 sek erg
    • 7 Sumo dead lifts 2x24kg KB
    • 7 Burpee box jumps (low)

    Score is total amount of reps - 1 second on the erg is a rep

  • SPRINT // Rowing, Presses and T2B Workout

    3 rounds For time:

    Timecap 8 min

    For the push jerks, switch hands every 5 reps

  • Muscle & Power, YV1 Strength

    Plyo pushups 4x5 reps

  • Barbell conditioning Workout

    8' EMOM
    3 pow clean+3 front squats+3 push jerk
    Increase the weight every round

  • TTP Strength week 6 Strength

    135 min

    Skill: BMU practice for 20 min

    2.SPP (Conditioning)
    A. 5 rounds, each for time
    15 cal Assault bike
    12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
    9 hang squat cleans
    6 push jerks
    3 ring muscle ups > 2 bar muscle ups
    Start a new round every 5 minutes > 6 minutes
    Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
    Result: 4:26 + 4:39

    1.Strength

    B. Alternate between B1 and B2 for 4 rounds
    B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
    35 40 42,5 47,5 kg
    B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
    35 35 35 35 lbs

    C. Additional: strict ring MU practice for 20 min

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • TTP Engine week 3 Workout

    80 min

    1.Skill
    HSW practice for 20 min

    2.Conditioning
    1 set of 7 intervals, 250-500-750-1000-750-500-250 m @ < avg. 500 m pace on 2 km TT, 1-2-3-4-3-2-1 minute recovery between intervals

    Avg. 500 m pace:
    1.58.2, 1.58.2, 1.58.3, 2.00.7, 2.01.3, 1.58.8, 1.56.0

  • Street Workout

    Negative muscle up, back lever, front lever