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 Strength week 1 Workout

    130 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 25 min
    - Progressions
    - BMU 4 x 1 rep

    2.Gymnastics
    A. Handstand push up (kipping)
    A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
    Result: 14 reps PR! :)
    A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) > 5 reps
    5 5 5 4 4 5 5

    3.Conditioning
    A. 7-minute AMRAP
    8 Burpee box jump over, 24/20″
    4 Bar muscle up > 8 C2B
    8 DB (power) snatch, alternating @ 22.5/15kg (50/35lbs) > 25 lbs
    Result: 3 + 6 bbjo

    Rest 5-minutes before part B

    B. 7-minute AMRAP
    16 (8/side) DB push press @ 22.5/15kg (50/35lbs) > 25 lbs
    8 Toes to bar
    16 Pistols, alternating
    Result: 3 + 1 push press

    Rest 5-minutes before part C

    C. 7-minute AMRAP
    8 DB thrusters @ 22.5/15kg (50/35lbs) 2xDBs > 25 lbs
    32 Double unders
    8 Pull up
    Result: 3 + 8 thrusters

    4.Cool down
    A. Easy Assault bike, row or walk for 5 – 10 minutes

  • TTP SPP week 5 Strength

    120 min

    1.Skill
    A. BMU practice for 40 min
    - Progressions
    - EMOM for 10 min:
    1 BMU

    2.Weightlifting
    A. Snatch from blocks - 9 x 1 @ 65 % +, EMOM

    3.SPP (Conditioning)
    A. 5 Rounds, each for time - own modified version:
    12 cal row
    9 HSPU > abmat + 10 kg plts
    12 OHS @ 20 kg
    9 T2B
    Start a new round every 5-minutes
    Time cap (per round). 4-minutes
    Results: 2.57, 2.51, 2.44, 2.47, 2.47

    4.5 min AB

  • In teams of 2 EMOM20 Workout

    5 thruster
    5 burbees over bar

    *while partner hangs from pull-up bar

  • Strength Strength

    90 min

    1.Strength
    A. Strict HSPU, 6 sets, go E2MOM
    Abmat + 5 kg plate - 6 x 5 reps

    B. Alt for 6 sets:
    B1. Weighted chin up x 4 reps
    B2. Ring dip x 5 reps

    C. Alt for 3 sets:
    C1. Single arm DB push press, 8/side
    30 35 35 lbs
    C2. Single arm DB row 12/side
    30 35 35 lbs

    D. Alt for 3 sets:
    D1. KB bottom up press, 6/side
    3 x 6 x 6 kg
    D2. Side lateral raise
    3 x 12 x 2.5 kg
    D3. Bicep curl 10/side
    3 x 10 x 20 lbs

  • BattleOfKiyv Qal-2018-wod2 Workout

    15-12-9
    clean&jerk, 60 kg
    burpee box jump
    rowing
    12 min. timecap

  • Gymnastic strength Workout

    • 8-10 Sets of:
    Legless Rope Climb 1 rep
    Rope Climb 1 rep
    0:30 rest each sets

  • Ed's Birthday WOD Workout

    2 to a team complete the following:

    Run 400m together

    150 Box jumps Alternating 1 for 1 with partner( 20 inch )

    75 Wall Balls Alternating 1 for 1 with partner ( 20lb )

    Run 400m together

    75 Air squats Alternating 1 for 1 with partner

    150 Lunges Alternating 1 for 1 with partner

    Run 400m together

    Jimmy was my partner, who informed me I was older than his father. Fucker.

  • Push Press Strength

    3 x 10

  • Ninjat 14-16v WOD Workout

    Aikaa vastaan

    15 - 12 - 9

    • Goblet squat kahvakuulalla
    • leuanveto tai rinta tankoon
    • kahvakuulan yli burpee

  • Extra Credit 14-01-2018 Workout

    4 Rounds of:
    25 Banded Pushdowns
    25 Banded Pull-aparts
    25 each Banded Leg Curls