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

  • Keith's 35 :-) Workout

    5 Rounds
    3 L-Pull-up
    5 Squat Clean 135/95 (105)
    3 Push Jerk 135/95 (105)
    5 Box Jump Burpee 24/20″ (sub over the bar burpees; box jumps and i are not friends right now)

  • 4-5-12 Thursday's WOD Workout

    Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.
    Completed 20 @ 145#

    Then,

    For time

    2k Row - 7:37.6
    Felt good and had a strong pace during the entire row.

    Then, completed dawns musical chairs workout.

    In the end today was a lot of work, but felt good.

  • Strength Shoulders Workout

    1. Double Under Practice (Jump Rope) 10 Min.

    2. A. Squat Thrusters X 10
      Mtn. Climbers X 20
      Pushups X 10

    B. Wall Balls X 10
    Jumping Jacks with Ball X 10
    Ball Slams X 10

    AMRAP X 10 min each
    Rest 3-5 min. between each

  • Lunges, elite sit ups, burpees Workout

    21-15-9
    Lunges (both legs equal 1 rep)
    elite sit ups (bottom of feet together, knees spread, touch the ground behind your head and in front of your toes)
    burpees

  • WOD 022013 Workout

    20 Clean and Jerks
    50 Sit ups
    Row 1000 M
    20 Clean and Jerks
    50 sit ups
    Row 500 M

  • Rest day Workout

    Rest day
    Active recovery for 60 min:
    Shoulder recovery flow
    Hip recovery flow

  • Lunges and Power Cleans Workout

    15' AMRAP of:
    20 Lunges, (10 w each leg)
    10 Power Cleans (115#/65#)

  • 18.6.2018 KK Workout

    Leppeee

  • Lunges and Power Cleans Workout

    15' AMRAP of:
    20 Lunges, (10 w each leg)
    10 Power Cleans (115#/65#)

  • TTP Strength 27.9.2016 S1 / week 6 Workout

    135 min
    WU & preparation for metcon 30 min

    1.SPP (Conditioning)
    Beat and compare your results to WK1 of this cycle

    A. For time
    21 – 15 – 9 > 12 - 9 - 6
    Deadlift @ 100/70kg (225/155lbs)
    Handstand push up > abmat
    Power clean @ 60/40kg (135/95lbs)
    Toes to bar
    Thruster @ 40/30kg (95/65lbs)
    Pull up
    Time cap. 15 minutes
    Result: 13.32

    Options. If finishing in 15 minutes is not realistic, adjust the rep scheme, load and/or movements as needed
    Rep scheme → A. 21 – 15 – 9 → B. 18 – 12 – 9 → C. 15 – 12 – 9 → D. 12 – 9 – 6

    B. Own skillwork: MU practice for 30 min
    Muscle up x 8 reps

    2.Strength
    A. Alternate A1 and A2
    A1. Deadlift (aim to beat your results from last week on each set)
    1 x 8, rest 2 minutes before A2
    1 x 6, rest 2 minutes before A2
    1 x 4, rest 2 minutes before A2
    > not done, back pain
    > GHD hip extension 3 x 12 reps
    A2. Push press – 3 x 1, rest 2 minutes before A1
    52.5 (55) (55)

    B. Alternate B1 and B2
    B1. Back rack walking lunge
    1 x 8 / side, rest 2 minutes before B2 / 50
    1 x 6 / side, rest 2 minutes before B2 / 52.5
    1 x 4 / side, rest 2 minutes before B2 / 55
    B2. Push press – 3 x 3, rest 2 minutes before B1
    3x3x47.5

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow