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 5X2 Strength

    5x2 AHAFA

  • Mec6k-20min-row-calories Workout

    20 minute row
    score is # calories

  • Push press Strength

    5x5 (70%)

  • The "Other Total" Workout

    Didn't do Crossfit total as coaches didn't want us to do it until after completing 3 cycles of 5/3/1 so did the alternate total

    Find 1 RM of:
    Power clean
    Bench Press
    OHS

    PC: 200, 215, 225, 230(f)
    BP: 245, 265 (f), 260
    OHS: 175, 185, 195, 205, 210 (f)

  • TTP Engine week 5 Workout

    105 min

    1.SPP (Skill)

    A. Changed to: HSW practice for 20 min

    B. Wall ball – In a 3-minute window, how many UB (unbroken) sets of 25 can you do?
    Result: 2 sets @ 10 lbs ball

    C. Toes to bar – In a 3-minute window, how many UB (unbroken) sets of 8 can you do?
    Result: 4 sets

    D. Double unders – In a 3-minute window, how many UB (unbroken) sets of 60 can you do?
    Result: 4 sets of 40 UB DU

    F. Turkish get up (with a KB) – In a 2-minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
    Result: 6 reps @ 8 kg KB

    G. Single arm KB overhead squat – In a 3-minute window, accumulate as many sets of 3 / side as you can.
    Result: 11 sets @ 8 kg KB

    2.SPP (Conditioning)
    A. For time
    12 – 9 – 6 Clusters @ 70/47.5kg (155/105lbs) > 35 kg
    21/17 – 15/11 – 9/7 cal Assault bike
    12 – 9 – 6 Overhead squats @ 70/47.5kg (155/105lbs) > 35 kg
    21/17 – 15/11 – 9/7 cal Row
    Time cap. 18 minutes
    Result: 16.22
    176/185

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge and/or Thoracic Flow

  • Front Squat 4x4 (80%) Strength

    Front Squat, four sets of fours.

  • 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

  • "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