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

  • 8/30 Workout

    225lb back squat (1)

    Three rounds of

    400m run, 25-squat thrusts, 25-Box Jumps, 25 Paratroopers

  • TTP SPP week 1 + Jacked gymnastics Strength

    Morning: 30 min walking

    Evening: 120 min

    1.Skill/ Jacked gymnastics workout from 4.11.2017
    A. 3 rounds:
    - 10 box assisted butterfly pull up
    - 5 ring swings
    B: 3 rounds:
    - 5 kip swings + 5 x 1 butterfly pull ups
    - 2 ring swings + 1 hips to rings + 2 ring swings
    C. Ring muscle ups
    6 x 1 reps

    2.Strength
    A. Alternate A1 / A2
    A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
    80 kg
    A2. Strict dip – 5 x 5 @ AHAFA
    5 5 5 5 6.25 kg

    B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

    3.Cool down
    5 min AB

  • TTP SPP week 2 Strength

    135 min

    1.Skill
    A. HSW practice for 15 min
    B. Ring MU practice for 15 min
    - Progressions

    2.Weightlifting
    A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
    35 35 37.5 / 37.5 40 40
    42.5 45 0 / 47.5 50

    3.Strength
    A. Alternate A1 / A2 for 8 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
    A1. Back squat – 3 @ 70-75%
    8 x 3 x 67.5
    A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
    2 3 3 2 3 3 3 3

    4.SPP (Conditioning)
    A. 3 Rounds for time
    3 Rope climbs, 15′
    60 Double unders
    9 Thruster @ 60/40kg (135/95lbs) > 35 kg
    18/15 cal Row
    Time cap. 15-minutes
    Result: 13.59
    176/183

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

  • Danny Workout

    20 Minute AMRAP
    - 30 Box Jump (24")
    - 20 Push Press (115/75)
    - 30 Pull Up

  • 100 Burpee Challenge Day 47 Workout

    100 Burpee Challenge Day 47

  • Assault bike intervals Workout

    5x
    Every 2min:
    15 cals

    Go hard, you should really feel it!!! Not all out, but hard!! Try to keep the same pace on every round.
    Post your lowest watts

  • Integrated Fitness WOD Workout

    Skill:
    Max Front Squat (5-3-1-1-1)
    135-185-225-265(f)-265

    10 SDL
    10 Hang Squat Clean
    20 Ab mat situps
    1st Stop sign run

  • Danny Workout

    20 Minute AMRAP
    - 30 Box Jump (24")
    - 20 Push Press (115/75)
    - 30 Pull Up

    3 + 20 step ups , 4 push press @75

  • My First Endurance WOD Workout

    100m Run
    15 OHS 95/65
    5 HSPU
    10 K2E

    200m Run
    15 OHS
    5 HSPU
    10 K2E

    400m Run
    15, 5, 10....

    200m Run
    15, 5, 10...

    400m Run
    15, 5, 10...

    200m Run
    15, 5, 10...

    100m Run
    15, 5, 10...

    Very happy to complete this with minimal discomfort with my low back. Did this one alone, but having a time to beat (24:15) made it easy to not stop, too much.

  • TTP SPP week 2 Strength

    120 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 10 min

    2.Weightlifting
    A. Clean from blocks (knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

    B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5 reps) @ 72.5-77.5%, rest 2-3m between sets.
    5*30 4*35 3*37.5 3*40

    3.SPP (Conditioning)
    A. 5 Rounds, each for time
    7 Ring muscle up > 2 BMU
    5 Squat Clean @ 90/65kg (205/145lbs) > 40 kg
    3 Jerk @ 90/65kg (205/145lbs) > 40 kg

    Start a new round every 3-minutes
    Results: 0.52, 0.59, 1.00, 0.57, 0.54

    4.Cool down
    A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
    B. Movement flow of your choice from the video library