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

  • TTP SPP 4.11.2016 / S4 week 4 Strength

    Morning: 45 min
    WU for 15 min
    1.Strength
    A. Front squat – build to a heavy set of four (4) for the day in 15 to 20 minutes

    Evening: 135 min
    WU for 10 min
    Skill: MU practice for 40 min
    Progressions
    Muscle up 10 x 1 rep

    B. Alternate
    B1. Deadlift – 4 x 8 @ 67.5-75%1RM, rest 2 minutes before B2
    75 80 80 82.5
    B2. Strict press – 4 x 6 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
    27.5 30 30 30

    2.SPP (Skill)

    A. 2 x 4 minute EMOM, alternating
    (1) – Rope climb – Max reps in 30 seconds / 2 2 2 2
    (2) – Pistols, alternating- Max reps in 40 seconds / 14 15 18 20
    REST. 2 to 5 minutes between EMOMs on part A

    B. Scenarios for time, until you hit your fastest possible time for the day
    2 Rounds for time of:
    40 Double unders
    5 Power snatch @ 60/40kg (135/95lbs) > 30 kg
    No more than 3 attempts. REST. As needed between attempts
    Results: 1.47, 1.42

    C. Wall ball – 125 reps @ 9/6kg (20/14lbs), in as few a sets as possible, rest as needed between sets > 100 reps
    35 + 30 + 20 + 15
    6.20 (rest btw. sets: 1.00-1.20)

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

  • 3RM Pull-ups Workout

    Worked out on my own

    Strict Pull Ups!
    BW x 5
    BW+5 x 3
    BW+10 x 3
    BW+15 x 3
    BW+15 x 3

  • 4-7-12 AMRAP - 20-20-20 Workout

    Metcon: 15 Min AMRAP - 20 HRPUs, 20 Ring Rows (feet elevated), 20 Jumping Lunges

    Reps: 5 Rounds = 300 Reps

    Elements work: DUs, T2B, Rowing

  • 07-13-2011 WOD Burpee & HPC Workout

    4 Rounds

    3min AMRAP

    20 Burpee

    Max Rep HPC the rest of the 3 min 135lb.

    1min Rest

    Ring Row max effort= 26

    I did two reps in the first round with 155lbs., and immediately realized that weight is just too much for me. Every time I try to do any kind of barbell workout with that weight (cleans, snatches, etc), my form feels loose like I'm flopping around = bad. I dropped to 135 lbs. At that weight I can keep my form, and my power output is much greater. In other words, I can do many more clean reps in a given time, and move much more weight on a whole. I do need to incrementally start trying to add a few pounds moving forward.

  • Clean Workout

    There is no description for this WOD as it is stat.

  • Morning extra Workout

    1500 Meter Row
    35 Burpees over Rower (Lateral)
    50/40 Calorie Ski
    35 Burpees over Rower (Lateral)
    1500 Meter Row

  • 15 min emom Strength

    power snatch + hang squat snatch

  • Christmas with the Concept 2 Workout

    Interval row for Calories, rest 1:1 between pieces

    50-40-30-20-10-10-20-30-40-50 (300 calories)

    Total working time - 13:58
    Total meters 3,949m

  • CF Rush Workout

    3*
    10* PSN 50/30kg
    100 DU
    30* TTB
    100 DU
    10* PSN 50/30kg
    TC 30'
    3' rest BTR

    30* BMU

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval