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

  • Sunday Fun-WE-GOIN-GET-JACKED-day :D WEST Workout

    WARM UP
    cat/cow
    Tspine ROT
    Psoas Lunge Reach
    Front Lunge - Lat Lunge - Twisted Lunge (L / R)
    Lizard push up
    Strict PU
    Suicides
    Broad Jumps

    WORKOUT
    GROUP1 : CV CONDITIONING [including but not limited to...]
    Box Jumps
    Skipping
    Curve

    GROUP2 : STRENGTH & CONDITIONING [including but not limited to...]
    Inverted BB row
    BB DL
    DB weighted Leg Lowers

    [2:00 W including transition] once through each circuit then SWITCH

    FINISHER :
    ABS ABS ABS

  • ScaledWOD - For load Strength

    Power snatch
    3-3-3-3-3-3-3

  • Front squat 3 x 2 Strength

    Front squat 3x2

  • OH & T2B Workout

    21/15/9 FOR TIME

    • OH Squats 40kg
    • T2B

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 95+%

  • ScaledWOD - For load Strength

    Hang squat snatch
    3-3-3-3-3-3-3

  • Bootcamp-treeni 26. 2000 m soutu Workout

    2000 k row for time.

  • Bench Press , Toes to bar Workout

    A: 5 Rounds - 1 every 5 Mins
    Max unbroken bench press @60 % body weight
    Max unbroken Toes to bar

    rest 5 mins
    B: 5 Rounds Core Work
    10 hollow rocks
    10 v-ups
    10 tuck ps
    10 secs hollow hold

  • TTP SPP 28.10.2016 S4 / week 3 Strength

    90 min
    WU for 10 min
    Skill: MU practice for 15 min
    Progressions
    Muscle up 2 x 1 reps

    A. 2 x 4 minute EMOM, alternating
    (1) – Ring muscle up – max reps in 20 to 30 seconds / 2 1 1 1
    (2) – Box jumps w/ step down – max reps in 30 seconds / 24" / 4x13

    1.Strength

    A. Deficit deadlift – not done
    B. Alternate
    B1. Front squat – 3 x 5 / 3 / 1+ @ 75 – 85 – 92.5%, rest 2 minutes before B2 > 5 reps
    B2. Push press – not done

    2.SPP (skill)

    B. Scenarios for time, until you hit your fastest possible time for the day
    50 double unders
    25 wall balls @ 9/6kg (20/14lbs)
    Result: 1.27, 1.24

    C. Ring dips – 30 to 60 reps, in as few a sets as possible, rest as needed between sets
    6+6+6+5+4+3 = 30

    D. – not done

    3.10 min assault bike

  • TTP SPP 27.10.2016 S3 / week 3 Strength

    Aamu: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested clean and jerk warm up
    A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

    Ilta: 130 min
    WU for 10 min
    Skill: BMU practice for 30 min
    Progressions

    B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

    2.SPP (Conditioning)

    A. For time
    100 pull ups > 50
    100 push ups > 50
    100 air squats > 50
    Time cap. 15 minutes
    Result: 9.44
    167/181

    REST. 8 Minutes

    B. 3 rounds for time
    30/24 cal assault bike > 10 cal
    15 power clean and jerks @ 60/40kg
    Time cap. 12 minutes
    Result: 10.50
    177/183

    3.15 min assault bike