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

  • Clean x 3 every 90s. Workout

    Clean x 3 every 90s.

    60/70/80/90/95/100/105...

  • Amrap8 Workout

    AMRAP8
    1 Clean
    1 Burpee over the bar
    2,2
    3,3
    4,4
    .... niin pitkälle kuin pääset

  • Bike Workout

    On the Bicycle . . .

    15 sets of:
    45 seconds @ 95-97%
    90 seconds @ recovery spin

  • Hand ripping WOD Workout

    15-12-9 of:

    Power Snatches 115/80#
    Burpee Box Jumps 24/20″
    Bar Muscle-Ups

    For time.

  • TTP Strength week 4 Workout

    135 min

    1.SPP (Skill)
    A. Choose a follow along gymnastics session > ring MU practice for 60 min

    2.Conditioning
    A1. 4 minute AMRAP
    30 – 20 – 10 Wall ball @ 9/6kg (20/14lbs)
    60 – 40 – 20 Double unders
    Result: 3 wall ball (set of 10 wall ball)

    Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

    A2. 4 minute AMRAP of 10 – 12 – 14 – 16 etc. reps of each
    Cal Assault bike
    Overhead squat @ 52.5/35kg (115/75lbs) > 30 kg
    Result: 2 cal AB (set of 14 cal)

    Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

    A3. 4 minute AMRAP
    10 – 15 – 20 Handstand push up > abmat
    20 – 15 – 10 cal row
    Result: 15 HSPU (set of 15 HSPU)

    Recovery 4 minutes (Walk, easy Assault bike or row + set up for next piece)

    A4. 4 minute AMRAP
    20 cal Assault bike
    20 KB Swings @ 32/24kg (70/53lbs)
    20 cal Row
    Result: 1 + 3 cal AB

    3.Cool down
    A. Easy Assault bike, row or walk for 5 – 10 minutes

  • TTP Strength week 4 Strength

    135 min

    BMU practice for 45 min

    1.Weightlifting
    B. Clean and jerk – (5 – 7) x (3 + 3) @ 72.5-85%. Build to a heavy set of 3 cleans THEN 3 jerks for the day, aim for 5 to 7 sets @ 72.5-85% 1RM range
    45 47.5 50 52.5 52.5

    2.Strength
    A1. Back squat – 4 x 4 @ 83-86%, rest 90 seconds before A2

    B. Alternate
    B1. Strict press – 4 x (4 – 6) @ 83-86%
    6*30 3*6*31

    3.Cool down
    A. Easy Assault bike for 5 min

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
    Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
    Week 4: 45kg x 5, 55kg x 5, 65kg x 10
    Week 5: 85kg x 5, 90kg x 5, 100kg x 10
    Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
    Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
    Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5

  • 5 sets of 5 reps of Front Squat and conditioning: 100 DUs, 100 situps, 100 DUs Strength

    Work up to a heavy 5 reps and perform 5 sets of 5 reps of Front Squats. Clean the weight from the ground.

    Post WOD Conditioning: (For time)
    100 Double Unders
    100 Situps
    100 Double Unders

  • Power Clean Workout

    Power Clean

  • Gym Jones Triathlon Workout

    500m ski erg
    50 cal Airdyne
    500m row