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

  • 23/07/18 Workout

    4 rounds for time
    30 kettlebel swing russe
    30 abmat sit up
    21 cal row

  • AB TEAM SET UGIG Workout

    4R each
    250m ski erg
    10 GHD

  • Squat Snatch + Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

    Im not sure what my 1 rep max is so did 60lbs on this...felt VERY light and I was finally able to really drop smoothly into the squat . Definitely feel like my form is improving.

    Then 5 min rest followed by:

    Annie
    50.40.30.20.10
    Double Unders
    ABMAT

    If my memory serves me correctly my last PR was 7:13 so, a 3 second improvement. Woot woot!

  • PSI workout recon day 2 Workout

    15 dips
    15 push press (65lbs)
    15 pull ups

    10 thrusters (95lbs)
    10 burpees
    20 thrusters
    20 burpees
    30 thrusters
    30 burpees

    4 rounds:
    10 pull ups
    15 plyo push ups
    20 air squats

    50 toes to bar
    100 leg levelers

  • TTP Foundations July 15 2016 / S4 Strength

    120 min
    WU for 15 min
    Skillwork: HSW practice for 15 min

    1.SPP (skill)
    A. Practice pistol skill progressions from video > DONE

    B. Barbell Efficiency
    Push jerk - 4 x 7
    27.5 35 35 40

    2.Strength
    Alternate
    A1. Front squat w/ 2 sec. pause 5 x 3 @AHAFA, r. 2 min.
    50 55 60 60 60
    A2. Deadlift - 5 x 5 @ 75-80 % , r. 2 min.

    3.Cool down
    5 min AB

  • TTP Foundations 19.7.2016 S2 week 2 Strength

    105 min
    WU for 20 min
    1.Strength
    Alternate
    A1. Back squat 4x5 @ 77.5-82.5 % 1 RM, r. 2 min

    A2. Strict press 4x5 @ 75-80 % 1 RM, r. 2 min
    28 28 29 29

    2.SPP (conditioning)
    A. 5 rounds for time:
    6 power snatches @ 35 kg > 30 kg
    12 T2B
    36 DU
    Result: 11.16
    177/185

    3.5 min AB

  • TTP Foundations 21.7.2016 S3 week 2 Strength

    120 min
    WU for 10 min
    Skill: MU practice for 20 min
    Muscle up x 1

    1.Weightlifting
    A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
    3x45 3x50 3x55

    B. Snatch - take 15 min to build to a heavy triple

    2.SPP (conditioning)
    7 rounds for time:
    7 clean & jerk 42.5 kg > 40 kg
    5 bar muscle up > purple band
    Result: 17.22
    173/187

    3.Cool down
    5 min AB
    LF
    Addiotional: single arm KB press 3x10x6 kg - only left arm

  • TTP Foundations 16.7.2016/S5 week 1 Strength

    120 min
    WU for 10 min

    A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
    3x42.5 3x45 3x47.5 6x50

    B. Power snatch
    Build to a heavy single for the day
    25 30 35 37.5 40 42.5 PR! :)

    C. Back squat
    C1. Build to a heavy triple for the day
    60 72.5 77.5 80 x 1 - no belt
    C2. Back off sets - 3x5 @ 80 % + C1
    62.5 70 72.5

    D. Skillwork: MU practice for 20 min

  • EMOM 20 Workout

    10 minutes of 5 Power Cleans + Power Jerks @ 50KG EMOM

    10 minutes of 5 Power Snatch @50KG EMOM

  • Schmalls Workout

    Run 800 meters
    then
    2 rounds of:
    50 burpees
    40 pull ups
    30 pistols (15 each leg)
    20 KB swings @ 1.5 pood
    10 handstand push ups
    then
    Run 800 meters

    Very excited about this. I actually RX'd the pistols! First wod to do that in and very happy it was on this particular WOD.

    Post WOD (at home later):
    Today had to do 30 HRPU for the challenge continuance.