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

  • Linda Workout

    BP70
    Dlft100
    SC60

  • Double 4 Workout

    Complete as many rounds and reps as possible
    in 4 minutes of:
    5 Strict Handstand Push-Ups
    10 Burpees

    Rest 2 minutes, and then…

    Complete as many rounds and reps as possible
    in 4 minutes of:
    55/35 lb Dumbbell Man-Makers
    Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

  • Deadlift Strength

    Every 2 minutes, for 12 minutes (6 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 55%
    *Set 2 – 6 reps @ 65%
    *Set 3 – 4 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 92%
    *Set 6 – 2 reps @ 98%

    Every 2 minutes, for 6 minutes (3 sets):
    Deadlift x 3 reps @ 70%

  • KB SNATCHES AND ROPECLIMBS Workout

    FOR TIME:

    • 50 ALTERNATING KB SNATCHES 20KG
    • 5 ROPECLIMBS
    • 40 ALTERNATING KB SNATCHES 20KG
    • 4 ROPECLIMBS
    • 30 ALTERNATING KB SNATCHES 20KG
    • 3 ROPECLIMBS
    • 20 ALTERNATING KB SNATCHES 20KG
    • 2 ROPECLIMBS
    • 10 ALTERNATING KB SNATCHES 20KG
    • 1 ROPECLIMB

  • 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. Strength

    Notes: The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds.

  • A LITTLE BIT OF CORE Workout

    AMRAP 15 min.
    - Max seconds of rings/box L-sit.
    ---> Fallo: 25 sit ups.

  • Clean + Front squat + Jerk Strength

    Clean + Front squat + Jerk: x 5

  • Back squat ladder Strength

    Working on Back squat form with medium to heavy load

  • Hello, Shoulders Workout

    Skill: OH Squat

    • got 4 reps at 90lbs. 1 rep max PR is 110; I'm working on changing my grip though, so I'm happy with this.

    WOD:
    4 rounds for time:
    10 Burpee Pull-Ups
    10 KB Swings (35lbs)
    10 Ring Dips

  • TTP Engine week 5 Workout

    Aamu: 80 min

    1.Skill: HSW practice for 40 min

    2.Aerobic work: easy AB for 20 min
    131/147, 47-49 rpm, 129 cal

    Ilta: 110 min

    1.Skill
    A. Ring MU practice for 45 min
    Progressions
    8 ring muscle ups

    2.Conditioning
    A. 3 rounds of (7 x 60 seconds work)
    (1) – For max reps, Wall ball @ 9/6kg (20/14lbs) / 12 12 12
    (2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 10 10 12
    (3) – For max reps, Box jump, 24/20″ / 12 12 12
    (4) – For max reps, Push press @ 35/25kg (75/55lbs) > pull up, 10 10 12
    (5) – For max calories, Assault bike or row / AB 10 10 12
    (6) – For max reps, Burpee / 12 12 12
    (7) – For max reps, Double-unders / 30 30 30
    Recover for 3 – 5 minutes between 7 minute rounds
    162/184, avg HR/round 168/169/174

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140