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

  • TTP Engine week 1 Strength

    120 min

    Skill: HSW practice for 15 min

    1.Weightlifting
    A. Snatch – build to a heavy single (1) for the day, in a 20-minute window

    2.Strength
    A. Back squat – 3 x 6 @ 70%, rest 1 minute between sets > 60 %
    3*5*60 kg

    3.Conditioning
    A. 3km run for time > not done

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • Filthy Fifty Workout

    50 Box jump, 20 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 35 pounds
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 35 pounds
    50 Supermans
    50 Wall ball shots, 14 pound ball
    50 Burpees
    50 Double unders

  • Air Force WOD Workout

    20 thrusters
    20 SDHP
    20 push jerk
    20 OH squat
    20 front squat

    All with 95 lbs bar. Every minute begins with 4 burpees. 20 minute cap.

  • Cycling Workout

    60 min cycling
    21.4 km
    135/156
    20.4/39.0 km/h

  • 2.WOD: 5 rounds for time Workout

    10 T2B

    10 Bar Facing Burpees

    10 Thruster 40/30kg

    TC: 13min

  • Practice Workout

    Overhead Presses

    We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

    Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

  • "Easy over" Workout

    “Over Easy” 
    For Time:
    Buy-In: 75/50 Calorie Bike

    Directly Into…

    3 Rounds:
    21 Chest to Bar Pull-Ups
    15 Overhead Squats (115/80) 50/35kg
    9 Power Clean and Jerks (115/80)

  • Gymnastics + weightlifting + conditioning Strength

    120 min
    Warm up for 15 min
    1.GS
    A. HSW for 15 min
    - 15 m.
    B. Bfly for 15 min
    - 6 6 8 7 7 7 7 = 50 reps

    2.WL
    A. Power clean
    - Build triples up to 75% effort

    3.Gymnastics priming
    Every minute on the minute for 24 minutes:
    1) Chest to bar pull ups (rpe 8) - 10 10 9 10
    2) Row - 10 cal
    3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
    4) Row - 10 cal
    5) Toes to bar (Rpe 8) - 10 10 10 10
    6) Row

    4.Accessory
    3 rounds:
    10+10 Lateral box step ups
    10 Jefferson curls
    - Rest 90s between rounds-

  • TTP Engine week 1 Strength

    105 min

    1.Weightlifting
    A. Clean – build to a heavy single (1) for the day, in a 20-minute window
    45 55 60 65 70 72.5 -

    2.Strength
    A. Alternate between A1 and A2 for 3 rounds
    A1. Back squat – 4 reps @ 75%, rest 2 minutes before A2
    A2. Strict press – 4 reps @ 75%, rest 2 minutes before A1
    3*4*27,5 kg

    3.SPP (Conditioning)
    A. Event #6, Regionals 2017 (w/ barbell)
    For time
    30 / 25 cal. Assault bike
    20 burpee box jump-overs, 30/24″
    10 (squat) cleans @ 85/60kg (185/135lbs) > 47,5 kg
    Time cap. 6 minutes
    Result: 5.47

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • Front Squat 4x4 (80%) Strength

    Front Squat, four sets of fours.