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

  • 20 minute EMOM Workout

    20 minutes
    Even- 3 cleans, 6 push-ups, 9 air squats
    Odd- 200 M shuttle run (4 shuttles)
    *cleans 135/95

  • Open Gym Workout

    Rest & recover

  • Weighted Dips Strength

    Weighted Dips

    2x4
    1x3

    1x2

  • Weighted C2B Strength

    Weighted C2B Pullups

    2x4
    2x3

  • 15 thruster 12 Burpee Workout

    15 thruster 30kg 12 burpee
    3 rounds

  • C2B Strength

    6 x 5 c2B

  • Back squat pyramid Workout

    Back squat
    8x65 kg
    6x80 kg
    4x90 kg
    2x100 kg
    1x110 kg
    50x50 kg

  • Aerobic work Workout

    Morning: 25 min
    Run for 25 min
    3.9 km, 145/166
    6.27/5.28 min/km

  • TTP Strength 8.9.2016 S3/ week 3 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 20 min
    Progressions

    1.Weightlifting
    Warm up
    A. Suggested clean and jerk W/U
    Main set
    A. Power clean – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.

    B. Snatch – build to a heavy double (2) for the day
    25 35 40 45

    2.Conditioning
    A. 5 x 7 minute (continuous) intervals as follows:
    2min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
    90 sec (hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)
    1 min (moderate pace): 30 sec recovery (very easy pace or walk/transition for recovery)
    30 sec (very hard pace): 30 sec recovery (very easy pace or walk/transition for recovery)

    AMRAP
    400m run
    20 pull ups > 15
    30 wall balls @ 9/6kg (20/14lbs) > 10 lbs
    20 front rack walking lunges @ 60/40kg (135/95lbs)
    30 KB swings @ 24/16kg (53/35lbs)
    Max calorie assault bike in the remaining time (if any)

    Results: 2 lunges, 8 lunges, 8 lunges, 8 lunges, 13 lunges
    168/182

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Death by push ups Workout

    First minute 1 push up
    Second minute 2 push ups etc.