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

  • Strength WOD - Deadlift - Main Site TUESDAY 101207 Workout

    Resting 60 seconds between sets:
    Deadlift 2-2-2-2-2-2-2-2-2-2

    Result:
    Unfortunately I can't remember the exact weights on each set. Started at 100kg (220lbs) and worked my way up.

    9th and 10th set were 125kg (275lbs)

    Carried on for my 1RM max and managed a new PR of 130kg (286lbs) so I am happy with that. Just wish my other lifts were anywhere near as decent as my deads.

  • June 22, 2011 Workout

    Bench Press 5 x 5 (135,185,205,225,225-fail)

    7 Min AMRAP
    3 HSPU
    3 Pulls Ups
    6 HSPU
    6 Pulls Ups....

    12 + 4 HSPU (64 Reps)

    5 Min AMRAP
    10 T2B
    20 Double Unders

    3 + 3 T2B

  • KB swings and Burpees Workout

    150 Kb swings

    rest 3min

    50 burpees

    Time = 13:47

    I used 55# on KB and finished those in 8:17

  • DB squat cleans Workout

    Push Press 4x6 (175#)

    run 200m
    21 DB squat cleans (45#)
    200m
    15 DB squat cleans
    200m
    9 DB squat cleans

    time = 8:17

    Db squat cleans are a weakness of mine... plus it was about 100 degrees outside.

  • Power Clean 15 RM Strength

    Power Clean 15 RM

  • WOD Workout

    EMOM 10 min.
    - 8 Overhead lunges (20/15 kgs).
    - 4 Hand release burpees.

  • Tuesday Workout

    21-18-15-12-9-6 rep rounds of:
    115 pound Power snatch
    Wallball shots, 20 pound ball
    Knees to elbows

  • TTP Strength week 3 Strength

    135 min

    A. BMU practice for 30 min

    1.Weightlifting
    A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 37,5 / 37,5 37,5 40 / - 40 40 / 40 42. 42.5 / 42.5 - -

    B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
    NOT DONE

    2.Strength
    A. Alternate (1 set of each movement for 5 rounds)
    A1. Back squat – 5 x 4 @ 82-85%, rest 90 seconds before A2
    A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / f. Rest 2 – 3 minutes before A1.
    8 8 8 8 9

    B. Alternate
    B1. Strict press – 3 x (4-6) @ 82-85% (increase load from last week), rest 1 minute before B2
    5*30 6*30 6*30 kg
    B2. Reverse back rack lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1
    3*12*50 kg

    3.Cool down
    A. Easy Assault bike

  • TTP Strength week 2 Strength

    105 min

    A. Skill: HSW practice for 10 min

    B. Skill: MU practice for 25 min

    2.Strength
    A. Alternate
    A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
    1 x 5 @ 79-81% 62.5
    1 x 4 @ 81-83% 65
    1 x 3 @ 83-85% 67.5
    1 x 4 @ AHAFA 67.5
    A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
    1 x 8 no weight
    1 x 6 5 kg
    1 x 4 5 kg
    1 x 6 2.5 kg

    B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
    1 x 7 @ 76-78%
    1 x 5 @ 80-82%
    1 x 3 @ 84-86%
    1 x 7 @ AHAFA

  • Shoulder Press Workout

    10 x 10 @ 95 #s