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

  • Deadlift Strength

    wendlers cycle
    5-5-5+

  • Clean x 3 every 90s. Workout

    Clean x 3 every 90s.

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

  • 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

  • Elizabeth Workout

    21-15-9:

    Squat Cleans
    Ring Dips

    Transitioned to Power Clean/Air Squats as Squat Cleans failed...

  • Interval training Workout

    Running

    1200m/400m/1000m/400m/800m/400m/600m/400m
    +
    4x100m

    (3min rest between)
    (ca. 90sek rest between 100m)

  • Maanantai 21.5 Workout

    Conditioning
    For Time:
    5 Rounds of “Cindy”
    30 Overhead Squats (135/95)
    1,000 Meter Row

  • Squat Snatch Strength

    "Squat Snatch
    1x3 (70%)
    " 7 set.

  • Power Clean Workout

    Power Clean