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

  • "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)

  • Cycling Workout

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

  • 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

  • 10 km row for time Workout

    60 min

    1.Conditioning
    A. 10 km row for time

    Data points to track for 10km row:
    Total time: 45:36
    Avg. 500 m pace: 2:16:8
    24 spm
    Avg. HR. 169
    Max. HR. 188
    HRR (HR recovery). 170
    HRRD (HRR differential). 188 - 170 = 18

  • Gymnastics Workout

    5 rounds, 30 secs per station, of:
    Ring Muscle-up
    Chest To Bar Pullups (Butterfly)
    Strict Handstand Push-up
    Toes-to-bar
    Rest 2 mins

    Perform this like "Fight Gone Bad," by rotating
    immediately to the next station every 30 secs,
    the clock does not stop or reset between stations.

  • 05/04/2019 Workout

    Amrap 10
    6box jump
    8db hang powerclean 22.5/15
    4 front squat db

  • TTP Engine week 1 Strength

    120 min

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

    B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.

    2.Skill
    A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
    Time cap. 3 minutes
    Result: 44 pull ups
    Set breakdown: 6*5+4+3+2+2+2+1

    B. Double-unders – 300 repetitions for time
    Time cap. 5 minutes
    Result: 4.51
    Set breakdown: 7*30+5+25+30+30

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 39
    Set breakdown: 5*5+4+2+2+2+4*1

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

  • TTP Engine week 4 Workout

    120 min

    Skill: ring muscle up practice for 20 min
    Progressions
    Skill: TTP strict muscle up follow along session

    2.SPP (Skill) from TTP Engine 10.6.2017 week 4
    A. 14 minute EMOM, alternating minutes
    (1) – 10 to 15 Deadlifts @ 35-50%1RM / 10*45 kg
    (2) – 30 to 60 Double-unders / 30
    Move straight to next EMOM

    B. 14 minute EMOM, alternating minutes
    (1) – 5 to 18 Pull ups / C2B 7*6 reps
    (2) – 15 to 20 Wall balls / 10 lbs 15 reps
    Move straight to next EMOM

    C. 14 minute EMOM, alternating minutes
    (1) – 5 to 18 Toes to bars / 7*6 reps
    (2) – 5 to 12 Ring dips / 7*5 reps

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow of your choice from video library

  • EMOM55 Workout

    1. Assault bike 5cal
    2. HSPU 5-7reps
    3. Tempaus 40kg/ 3reps
    4. TTB 5-10reps
    5. Push press 40kg 5reps
    6. Käsilläkävely harjoitus 30sek
    7. Wallball 10reps
    8. MU 1-3reps
    9. Boxjump 10reps
    10. Abmat 20reps
    11. Rest

  • Midline Workout

    Accumulate 1:30 of an L-Sit on Parallettes
    *Every break, complete :20s in a handstand hold.