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

  • Back squat 10x3 Strength

    New set every 3min. Use 77.5-85%

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 21 m.

    B. MU practice for 50 min
    - RS 4 x 8
    - Turn 2 x 3
    - 1 swing + 1 HTR 5 x 1
    - 1 swing + 1 MU x 7 (total of 15 attempts)

    2.WL
    A. Power Clean - Touch n go 3 RM

    B. Every 20 s. for 10 minutes:
    1 Power Clean @ 90-100% of 3 RM weight
    - 54 kg

    3.Strength
    A. Back squat 5 x 2 > split squat with barbell
    8/side x 35 40 40 40 kg

    B. 2 rounds:
    10 Supinated DB lateral raises (Light)
    25 Banded tricep extension
    25 Banded Bicep curl

  • Uncle Jim's the Boss - WOD 2 Workout

    3 Rounds of:

    1:10min Run at 16km
    30sec x Seated Medicine Ball Throws to Partner(Left Side)
    30sec x Seated Medicine Ball Throws to Partner(Right Side)
    30sec x Lateral Box Jumps
    30sec x 45kg Hang Sumo High Pull

  • 7-24-12 Workout

    5 rounds
    20 DU
    15 Burpee Box Overs
    2 Rope Climbs

    Time: 18:43

  • Sandbag, pistol, climb Workout

    3 rounds for time of:
    1 sprint w/ sandbag 120m/heavy bag
    30 pistols, alt.
    5 rope climbs, short competition rope.

  • Weighted dip 3x3 Strength

    Weighted dip 3x3

  • Aerobic work + mobility Workout

    70 min

    A. 40 min nordic walking
    120/148
    B. 30 min mobility work

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8

    Metcon: ma, ti, pe, la
    Aer: ti, to, 1 h 40 min
    Squat: -

    Gymnastics:
    Pull up -
    CTB -
    TTB - 95
    HSPU 45

    MU - 20
    BMU - 21
    Bfly - 110
    Bfly CTB - ti & la
    HSW - 64 m.

    Sleep 4/7
    Avg. ttb. 22.20
    Avg. t. asleep 7 h 55 min
    Avg. EA. 43 kcal/FFM

  • Keuhkojumppa Workout

    3 x 2 min, 30 s rest between
    15 cal row
    10 C2B
    Time remaining: AMRAP wallballs

  • TTP Engine week 4 + Jacked gymnastics Workout

    130 min

    1.Jacked gymnastics
    Handstand Skill & Endurance
    2 rounds:
    - 2 x 20s front support walks, 10s rest
    - 3 x 20s handstand shoulder shrugs, 10s rest
    - 2 x 20s wall facing handstand hold, 10s rest
    - 3 x 20s max distance box assisted pike handstand walk (alternate directions each set), 10s rest
    - 90s rest

    HSPU Threshold
    A. Kipping deficit HSPU @ abmat + 20 + 10 kg plates
    5 x 3 reps
    B. Strict HSPU Scaling Strength - Session 2 (6 Rounds for reps)
    6 rounds:
    - 50% of your max unbroken set using the same progression as last week
    - Rest as needed
    6 x 4 box assisted pike HSPU

    2.Strength
    B. Rotate through B1 / B2 / for 3 rounds
    B1. Single arm DB push press – 8+/side @ AHAFA, rest 1m before B3. “+” = last set is AMAP (As Many As Possible)
    30 30 15 x 30 lbs
    B2. Single arm DB row – 12/side @ AHAFA, tempo 1111, rest 1m before B1
    30 30 25 lbs

    3.Conditioning
    A. Alternate A1 / A2 for 6 total intervals

    A1. 2-minute AMRAP
    14/11 cal Assault bike buy in,
    then AMRAP
    8 Chest to bar pull up
    13 Bar facing burpees > burpees
    Result: 9, 10, 9 burpees

    Rest for 2-minutes before A2

    A2. 2-minute AMRAP
    60 Double-under buy in > 11 cal row
    then AMRAP
    8 Toes to bar
    13 air squat
    Result: 1 + 3 squat, 1 + 1 squat, 1 + 6 T2B

    Rest for 2-minutes before A1

    Flow. 2 minutes of work : 2 minutes of rest for 6 intervals, alternating between A1 and A2

    Cool down
    A. Lunge or Thoracic Flow