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

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers

    B. Main set
    B1. Alternate 15” run drill, 15” walk
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” walk
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing
    C2. Finish with 1-minute forward fold

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225/155

    20 Box Jumps 24/20

    25 Pull ups

    Tore during last 10 pull ups but pushed through to finish.

  • Good morning Christina Workout

    5 rounds for time:

    20 Pull-ups
    1 min spinning
    20 Sit-ups
    20 alternating lunches

  • RUN Workout

    3.47km
    Denkmalrunde

  • strict press 1rm 1 RM Strength

    strict press 1rm 1 RM

  • Dead Lifts & Box Jumps Workout

    For Time: 21-15-9

    Dead Lift (115)
    Box Jumps (18" - stepping)

    post workout: 5 sets of 2 reps for max benchpress (115, 125, 135, 145, 145)

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225

    20 Box Jumps 24"

    25 Pull ups

    Got heavy at the end, but worst part was the pullups, i am still working on improving those.

  • Endurance WOD - Monday Workout

    Warm-Up: 400m Run, 10 DU's, 10 dips, 10 Squats, 400m Run

    Skill: 10 - Partner 50m Run with band for resistance

    Workout:

    25 Burpees
    400m Run w/14lb med ball
    25 Pull-ups (MOD shorter box)
    400m Run w/14lb
    25 Handstand Push-up (MOD box)
    400m Run w/14lb
    25 Pull-ups (MOD shorter box)
    400m Run w/14lb
    25 Burpees

    Time: 29:40

  • Gymnastics + conditioning Workout

    Morning: 40 min
    1 min walk/1 min run
    6.1 km, 125/156
    6.34/3.53 min/km

    Afternoon: 100 min
    1.Skill
    A. HSW practice for 15 min

    2.Conditioning
    A. Prep. for metcon 20 min

    B. EMOM50:
    1) 3 BMU
    2) 10 cal AB
    3) 5 CTB + 10 air squat
    4) 10 cal row
    5) 8 HSPU
    6) 8 TTB
    7) 30 DU
    8) 15 wall ball 14 lbs
    9) 10 front rack walking lunges 2 x 12 kg KB's
    10) 10 cal bike erg
    163/179

  • LHS Squats Workout

    Reverse Band Squats -
    walk the weight out with no tension on the bands - keep bands loose enough to only absorb tension in bottom 1/2 of squat; work upper body posture

    3x5@255
    2x5@265