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 Engine week 2 Strength

    Aamupäivä: 90 min

    1.Weightlifting
    A. Snatch pull + snatch – (12 to 15) x (1+1) @ 65+%, EMOM.
    35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

    B. Behind the neck push press + split jerk – 12 x (1+1) @ 65+%, go every 60-90 seconds.
    35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

    2.Easy AB for 20 min
    135/142

    Ilta: 120 min

    1.Skill: ring MU practice for 40 min
    Progressions
    4 muscle ups

    2.Strength
    A. Alternate A1 / A2 for 4 rounds
    A1. Sumo deadlift – 5 reps @ 75-80%, rest 1-2 minutes before A2.
    4*5*90 kg
    A2. Shoulder Press – 3 reps @ 83-85%, rest 2 minutes before A1

    3.SPP (Conditioning)
    A. 12 minute AMRAP
    48 Double-unders > 8 C2B
    240m Row
    12 DB Thrusters @ 22.5/15kg (50/35lbs) DBs > 20 lbs
    Result: 3 rounds + 1 thruster
    168/179

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge and/or Thoracic Flow

  • Tabata Push Ups, Squats, Sit Ups Workout

    Tabata Push Ups (8 rounds, lowest was 8 reps)
    Rest 30 sec
    Tabata Squats (8 rounds, lowest was 18 reps)
    Rest 30 sec
    Tabata Sit Ups (8 rounds, lowest was 12 reps)

  • Jack Workout

    1 Rep Max Power Snatch - 115#

    20 minutes AMRAP
    10 Push Press - 115#
    10 KB Swings - 53#
    10 Box Jumps

    Modified: 85# Push Press, 40# KB Swings

  • TTP Engine week 2 Strength

    130 min

    Skill: BMU practice for 50 min
    12 bar muscle ups

    1.Weightlifting
    A. Snatch from blocks (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
    35 35 35 / 37,5 37,5 40 / 40 - 42,5 / 42,5 42,5 45

    2.Strength
    A. Back Squat – 5 x 3 @ 83-85%, rest 3-5 minutes between sets

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • TTP Engine week 2 Workout

    Aamu: 70 min
    Cycling for 70 min
    24.0 km
    129/151
    21.2/36.3 km/h

    Ilta: 120 min

    1.Skill: ring MU practice for 60 min
    Progressions
    11 muscle ups

    2.Conditioning
    A. 4 x (5 minutes work : 2 minutes recovery)
    (1) – For max reps, Wall ball @ 9/6kg (20/14lbs) > 10 lbs, 4*15 reps
    (2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 4*10 reps
    (3) – For max reps, Box jump, 24/20″ / 4*15 reps
    (4) – For max reps, Push press > T2B, 4*10 reps
    (5) – For max calories, Assault bike or row / 11 10 11 11 cal AB

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

  • Slug Big Workout

    21-15-9
    Bench Press - 190#
    Pull-ups

    75 Sit-ups for 2:53

    Modified: Bench Press 115# for 21/15, 105# for 9

  • Back Squat Workout

    Back Squat
    5, 5, 5, 5, 5

  • 75 sit ups AQAP Workout

    Time=1:25

  • Slug Bug 21-15-9 Workout

    21-15-9
    Bench press (175#)
    pull ups

  • Tabata Pushups, Situps, Squats Workout

    Pushups- 13 13 13 12 9 7 6 4
    Situps- 17 15 15 15 15 14 13 12
    Squats- 18 17 18 18 18 18 18 18

    Score- 77 + 116 + 143 = 336