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

  • No Grace Workout

    Challenge WOD:
    Row 500m + 15 Burpees in Sub 2:30
    (2:12)

    For Time:
    30-20-10 Double Unders and Box Jumps
    25 Hang Power Snatches @ 115#
    10-20-30 DUs and Box Jumps
    (7:41)

    Strength WOD:
    1 Squat Clean every minute for 10 Minutes
    @ 245#

  • 1 RM front squat Workout

    1 RM front squat

  • TTP running + Jacked gymnastics Workout

    Aamupäivä: 60 min

    A.WU for 30 min

    B. Main set:
    Run 1000/800/600/400/200 m, rest 60" b. reps, increase pace in every rep
    Times: 4.40, 3.39, 2.41, 1.42, 48 s.
    172/185

    C. 10 min walking

    Ilta: 90 min

    1.Skill: BMU practice for 30 min
    10 BMU

    2.Butterfly Technique E1
    Complete:
    - 3 x 8 kip swings
    - 3 x 5 kip swings with re-grip
    - 3 x 5 winging pull-ups (use bands if needed)
    - 3 x 10 box assisted butterfly pull-ups
    - 4 x 10 single leg box assisted butterfly pull-ups

    3.Skill: HSW practice for 15 min

    4.5 min AB + mob.

  • 4 Tabatas Workout

    Tabata

    Hammers
    Burpees
    Push-ups
    Squats

  • 4-28-11 Kettlebells and suicides Workout

    5 rounds
    10 kettlebell swings
    10 kettlebell snatch(5 each arm)
    10 OHS with kettlebell (5 each arm)
    1 suicide

    then...
    1 min T2B
    1 min rest
    1min abmats
    1 min rest
    1 min K2E
    add total of reps

  • 04-27-11 WOD Workout

    10 min AMRAP:
    30 Double Unders
    15 Ground to Overhead 75/55 did 30 KBS as Sub

    3.5 rounds + 7 KBS

     followed by 3 min rest then
    500m Row for time

    1:57 and my legs were burning - Current PR for 500m Row

  • Day 1.3 Workout

    15-14-13-12-11-10 reps of:
    - Kettlebell swing (12kg)
    - Kettlebell squat (16kg)

    15-14-13-12-11-10 reps of:
    - Close grip pulldown (19kg)
    - Incline dumbbell press (2x 6kg)

    Med ball complex: (4kg med ball)
    20x overhead throw
    20x push pass
    20x low pass
    20x side throw left
    20x side throw right

    3x
    - 30s plank
    - 30s side plank, left
    - 30s side plank, right

  • 04-27-11 WOD Workout

    04-27-11 WOD

    10 min AMRAP:
    30 Double Unders @Sub Box Bar Jumps (over and back=1)
    15 Ground to Overhead 75/55

    followed by 3 min rest then
    500m Row for time

    2 + 8 Box bar jumps
    1:57 on the row.

  • 4-28-11 Kettlebells and suicides Workout

    5 rounds
    10 kettlebell swings
    10 kettlebell snatch(5 each arm)
    10 OHS with kettlebell (5 each arm)
    1 suicide

    then...
    1 min T2B
    1 min rest
    1min abmats
    1 min rest
    1 min K2E
    add total of reps = 72

  • Conditioning + strength Workout

    Aamu: 30 min walking
    Including a breath ladder up to 8 for 10 min
    107/138

    Iltapäivä: 110 min

    1.Strength
    A. Strict HSPU isometric hold - 3x3-6 sec

    2.SPP (skill/conditioning)
    A. EMOM for 20 min, 4 rounds:
    1) 8 HSPU
    2) 8 C2B
    3) 8 Pistols
    4) 8 T2B
    5) 8 cal AB
    All movements UB

    3.Strength
    A. 3 sets of:
    A1. Bulgarian split squat 8 reps/side
    3*20 lbs
    A2. 20 sec hollow hold + 20 hollow rock

    B. 3 sets of:
    B1. Quads machine
    3*12*15 kg
    B2. Hamstring machine
    3*10*7.5 kg

    C. 3 sets of:
    C1. Strict seated DB press @21X1, 8+ reps/side
    15 15 14*15 lbs
    C2. Bicep curl
    12*20 10*20 10*20 lbs

    D. 3 sets of:
    D1. KB bottom up press
    12/s*4 kg
    D2. Side lateral raise
    12/s*2.5 kg
    D3. Bicep curl w/hammer grip
    10/s*15 lbs

    4.5 min AB + mob.