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

  • 4rft wb, hps, bfb. c2b Workout

    4RFT:
    21 Wallballs (20/14#)
    18 Hang Power Snatches (75/55#)
    15 Bar Facing Burpees
    12 C2B PU

  • 5R Row, Lunges, SDHP Workout

    100m row
    15 lunges
    15 SDHP

  • Wod Workout

    100 squat
    100 Situp
    100 kbs
    75 squat
    75 Situp
    75 kbs
    50 squat Jump!
    50 Situp
    50 kbs
    25 squat Jump!
    25 Situp
    25 kbs

  • 3 rounds for time Workout

    20 wall ball
    15 box jump
    10 t2b

  • WOD Workout

    10-9-8-7-6-5-4-3-2-1
    Hang Squat Clean @40kg
    Burpees Over Bar

  • DE: pull ups Strength

    DE: Pull ups 10 sets of 2-3 reps on 1:15

  • Pistols Tabata style Workout

    For REPS

    TABATA (8 ROUNDS, 20 seconds on 10 seconds off):
    Pistol on left leg
    Pistol on right leg

  • TTP TEST WEEK 6.10.2016 S3 Workout

    120 min
    WU for 15 min

    1.Clean and Jerk (35 minutes)
    A. Suggested clean and jerk warmup
    A. Clean and jerk – build to a 1RM
    25 35 45 50 55 60 62.5 (65)
    Result: 62.5

    REST 5 minutes

    B. Clean and jerk – 30 reps @ 70% of A for time > 45 kg
    Note. This is a squat clean, NOT power or other variation
    Result: 5.53

    Make sure to spend at least 15 minutes warming up for this, working on mobility and refining movement mechanics.

    2.SPP Test #1

    A. Perform one (1) round of following 20 reps within a minute until failure
    5 thrusters @ 40/30kg (95/65lbs) > 20 kg
    5 burpees
    5 power snatches @ 40/30kg (95/65lbs) > 20 kg
    5 toes to bars

    Adjust barbell weight if necessary to perform a minimum of 5 rounds
    Result: 4 (+17)

    3.Cool down (15 minutes)
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Deadlift Strength

    Deadlift 5 x 5

  • Long Interval Time Trials Workout

    Choose ONE of the following sports

    Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

    Bike (TUE): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

    Run (TUE): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1

    Row (TUE): 1500m TT, 1200m TT, 1000m TT, 750m TT, 500m TT, Recover 1:1