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

  • Split Lip Workout

    8 MINUTE AMRAP
    -7 Deadlifts
    -7 Push Press
    -30 Double-unders / 90 Single-unders

    REST 2 MINUTES

    3 MINUTES MAX CALORIES ON ROWER

    RX 75#/55#
    RX+ 115#/75# & Double-unders

  • TTP Strength 2.12.2016 week 2/6 Workout

    135 min
    WU for 10 min
    Skill: MU practice for 20 min
    Progressions

    1.SPP (skill)
    A. Alternate
    A1. Ring muscle up – (2 to 3) x (3 to 12), rest as needed before A2
    3x1 3x1 2x1
    A2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before A1
    20, 20

    B. Alternate
    B1. Power clean and jerk – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2 / 30 35 kg
    B2. Toes to bar – (2 to 3) x (10 to 20) (As Fast As Possible), rest as needed before B1 / 19, 16

    C. 7 minute EMOM
    5 to 15 cal row > 5 cal
    5 (deficit) handstand push ups > abmat

    2.Conditioning

    A. 10 minute AMRAP
    30 double unders
    15 wall balls @ 9/6kg (20/14lbs)
    15 power snatches @ 35/25kg (75/55lbs) > 20 kg

    Result A1: 3 + 4 wall ball

    RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before part B.

    B. 10 minute AMRAP
    250m row
    8 burpees
    10m overhead walking lunges @ 35/25kg (75/55lbs)
    8 toes to bars

    Result B1: 3 + 25m row
    Result B2: 3 + 45m row

    RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before repeating either part A or B (your choice).

    3.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • Skills & weightlifting Strength

    120 min
    WU for 15 min
    1.Skill: BMU practice for 45 min
    Progressions
    Bar muscle up 12 x 1 reps

    2.Weightlifting
    Snatch warm up
    A. High hang snatch

    B. Clean & jerk - straight from ground
    2x25 2x30 2x35 40 40

    3.SPP (skill)
    4 rounds for quality:
    5 HSPU
    5 C2B

    4.Cool down
    10 min AB
    Thoracic flow

  • Bench press maxes Strength

    10 reps
    5 reps
    3 reps
    1 rep

  • smolov squat Strength

    day 14, 3x3@95%

  • OHS and T2B Workout

    27-21-18
    OHS
    T2B

  • Strict press Strength

    2 strict press

  • Aerobic work Workout

    30 min
    1 min walk, 1 min run
    4.1 km
    127 / x.
    7.23/5.57 min/km

  • weighted sit ups Strength

    5x10 weighted sit ups with ab mat

  • Question of Time Workout

    Buy in: 100 DU
    1-7 Ascending Ladder:
    - Muscle Up Ring
    - HSPU
    Buy out: 50 Burpess