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

  • OHS Workout

    Overhead Squat 3-3-3-3-3 reps

  • Modified Fran Workout

    21-15-9
    Burpees
    Squats

    Can't WAIT to be pneumonia-free. This one might have set me back a couple days. :( But I HAD to do SOMETHING!! :)

  • Tabatha Workout

    Perform 1-2 tabatha, all 8 rounds, 20sec/10sec rest.
    Plank hold
    Back extension

  • Back squat Strength

    Bs: 3x2

  • TTP Strength 26.8.2016 S4/ week 1 Workout

    120 min
    WU for 15 min

    1.SPP (Skill)
    A1. Power clean @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 12 x 30 kg
    A2. Rope climb – 1 x max repetitions in 40 seconds, rest as needed before A3 > 3
    A1. Thruster @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 13 x 25 kg
    A2. GHD sit up (parallel or full) – 1 x max repetitions in 40 seconds > 19

    B. 10 minute EMOM, alternating minutes
    (1) – Power clean @ 50%1RM > 6 x 30 kg
    (2) – Rope climb > 2
    Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 Power clean / 1 rope climb, alternating minutes)

    C. 10 minute EMOM, alternating minutes
    (1) – Thruster @ 50%1RM > 7 x 25 kg
    (2) – GHD sit up > 10
    Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 30) = (6 Thruster / 15 GHD sit up, alternating minutes)

    2.Conditioning
    A. Intervals – 12 x 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)
    Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec, recovery = 3 minutes)

    A1. AMRAP (continue next AMRAP from where you finished)
    500m row
    40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
    30 KB swings @ 24/16kg (53/35lbs)
    20 toes to bars
    10 burpee box jumps @ 24/20″
    A2. AMRAP (continue next AMRAP from where you finished)
    400m run
    15 pull ups
    12 burpees over the bar
    9 overhead squats @ 60/40kg (135/95lbs) > 30 kg

    Options. Adjust movements and loads so as to be able to maintain prescribed pacing
    A1: 1+ 10 T2B
    A2: 2 + 6 burpees over the bar
    168/182

    3.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • 2 Mile Run Workout

    2 Mile Run while in Naples

  • Elizabeth Workout

    21-15-9
    Cleans #135
    Ring Dips

  • 1-13-12 Workout

    10 1.5 minute rounds
    100 meter sprint
    10 DU or 30 SU
    48, 44, 45, 47, 48, 43, 41, 41, 40, 40

  • 1-17-12 Workout

    5 Rounds
    400 Meter run or row
    9 HSPU

  • 1-18-2012 Workout

    10 Around the worlds (Clean, FS, Push Press, BS, Behind the neck press) #155
    800M Run/Row
    50 Sit ups