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

  • Skill + TTP Engine 5.1.2017 week 1/6 Strength

    Morning: 70 min
    WU for 15 min
    Skill: BMU practice for 35 min
    Bar muscle up x 10 reps
    Skill: MU practice for 20 min
    Muscle up x 1 reps

    Afternoon: 120 min
    WU for 10 min

    1.Weightlifting
    A. Suggested clean and jerk warm up

    A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    42.5 45 47.5 50 52.5 55
    55 57.5 57.5 57.5 57.5 57.5

    B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range

    2.SPP (Conditioning)

    ROWING TEST

    A. 1 minute for maximum calories
    Result: 25 cal
    Avg. rate: 35 spm
    Avg. cal/h: 1528
    Avg. split: 1.39.0

    CONDITIONING (MAIN SET)

    A. 10 minute AMRAP
    1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs) > 35 kg
    150m run
    Result: 5 snatch @ round of 7

    Rest 8 minutes before part B

    B. 10 minute AMRAP
    10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs) > 30 kg
    12/9 cal assault bike
    Result: 1 cal @ round of 18

    3.Cool down
    A. 5 minute walk, nose breathing only
    B. Thoracic Flow

  • 400m burpees Workout

    400 meters burpees

  • Aerobic work Workout

    Skating for 80 min
    17 km
    12.5 km / h
    No HR data

  • 12-23-12 Sprint Intervals Workout

    Sprint Intervals;

    60m (on track) - 9.50, 8.40, 8.10, 7.90, 7.66, 7.60, 7.53, 7.47, 7.57, 7.69
    138m (150yds)(on track) - 18.72, 18.78

  • Front squat Strength

    3x3@75%

  • Six! Workout

    6 rounds:
    20 OH Squat
    15 Bar Facing Burpees
    10 HSPU
    Rest 1 min between rounds

  • Saturday 110702 Workout

    "Moon"

    Seven rounds for time of:

    10 Right arm Hang Dumbbell Snatch, 40 lbs / 30 lbs
    1 Rope Climb, 15 ft
    10 Left arm Hang Dumbbell Snatch, 40 lbs / 30 lbs
    1 Rope Climb, 15 ft

    Subbed rope climb with 20 jumping pull-ups, 30# snatch

  • Chest Fest Workout

    • 50 Situps 10/9/8/7/6/5:
      • Decline(115)
      • Flat(95)
      • Incline(65)
      • DB Fly(30)
    • 50 Situps

  • W weighted ring dips Workout

    Weighted Ring dip
    5-5-3-3-3 (8-12-16-20-24kg)

  • Back Squat 20 RM Strength

    Work up to a 20 rep max on Back Squat