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

  • Kenny Powers Workout

    15 Hang Power Cleans (135)
    15 Burpees

    Kenny Powers? Who Dat?!

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    95 Pull-ups in 6 Rds

  • Squat Cleans Workout

    3 RFT
    50 Double Unders
    15 Squat Cleans (30kg)
    15 Burpeees
    50 Double Unders

  • Pause Jerk 4x2 Strength

    Pause Jerk four doubles

  • Snatch technique Workout

    Quality

  • Jacked gymnastics Workout

    60 min

    1.Jacked gymnastics
    A. Ring Muscle-up Threshold
    - Ring Swings (5 x 5)
    - Ring Muscle-up Pull & Transition Drill (5 x 5)
    - Kipping Ring Muscle-ups (5 x 1 attempts)
    If you can already do 1 rep, go for 2 or 3 and hit a PB.
    Results: 1 1 2 2 2 reps :)

    2.Mobility
    2 rounds:
    - 30s top of crab extension rocks with 180 external rotation
    - 10s rest to shake out arms
    - 30s top of crab extension rocks with 90 external rotation
    - 10s rest to shake out arms
    - 30s top of crab extension rocks with neutral hand placement
    - 60s rest
    3 rounds:
    - 30s standing active shoulder extension
    - 30s rest

  • TTP Strength week 1 Strength

    90 min

    1.Strength
    A. Overhead squat – 4 x 3 @ AHAFA, tempo 21X1, rest 3m between sets.
    30 35 35 35

    B. Alternate:
    B1. Back squat - 4/3/2/4/4 @ 80-85%, tempo 20X1
    70 70 75 70 70 kg
    B. Shoulder press – 4 x 5 @ AHAFA
    30 27.5 27.5 30 kg

    C. Rotate C1 / C2 / C3 for 3 rounds
    C1. Single leg KB deadlift – 8/side @ AHAFA, tempo 2010, rest 90s
    16 16 16 kg
    C2. Bulgarian split squat – 8/side @ AHAFA, tempo 2010, rest 1m
    30 30 25 lbs
    B3. Single arm KB overhead carry – 20m/side @ AHAFA, rest 90s
    12 16 16 kg

    2.5 min AB

  • Partner hotel wod Workout

    30 min amrap

    100 kbs
    80 db c&j
    60 burpee
    40 db power snatch
    20 push up

    Every 6 min 400 m run/row/bike (whatever equipment the gym has for cardio)

    Split the reps as you want, one person working at a time.

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    I don't remember how many pull-ups I got last time. My hand started to tare so I might of been able to get a few more. Got to keep my hands looking prerty u know.

  • Basic: AMRAP 5 min Workout

    AMRAP 5 min

    7 situps
    5 goblet squats
    3 pushups