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

  • Skill Work - Squat Snatch/Chest To Ring Workout

    Squat Snatch (3 rounds of 5 reps at 95lbs)
    Chest to Ring (3 rounds of 10 reps)
    Fake Grip

  • Pirate Girl Workout

    15-12-9
    Power Snatch (115/80)
    Burpee
    400m Run

  • Back Squat Bonanza Workout

    Back Squat:
    - A. 15-15-15-15
    Or
    - B. 10-5-3-2-1

    Optional: Squatting Annie
    50-40-30-20-10
    -Double Under
    -Air Squat

    Record weight and time for squatting Annie.

  • Tire Balls Workout

    195lb clean(1)

    20 min amrap

    10 wall balls(20lb)
    10 kettlebell swings (55lb)
    10 Sumo Deadlift High Pulls
    4 Tire flips

    8 Rounds and 2 kettlebell swings

  • 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