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

  • Max Power Clean 1 RM Strength

    Max Power Clean 1 RM

  • Karen Workout

    150 wall ball 20#
    10' target

  • pull ups Workout

    5 x max reps (butterfly)

  • Gymnastic Density, Part 2: Handstand Push-ups Workout

    "Gymnastic Density"

    5min AMRAP Strict Pullups
    [start with a max unbroken set]

    Rest 10:00

    *5min AMRAP Strict HSPU
    [start with a max unbroken set]
    *
    Rest 5 min

    Toes to Bar
    3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

    Record total number of HSPU done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

  • Turkey Trot Workout

    5K in Boyne City

  • Pistols, DB Snatch, TTB Workout

    3 rounds to accumulate as many reps

    48 Pistol Squats
    46 DB snatches @ 22.5kg
    18 TTB Strict

  • Gymnastic Density, Part 3: Toes-to-Bar Workout

    "Gymnastic Density"

    5min AMRAP Strict Pullups
    [start with a max unbroken set]

    Rest 10:00

    5min AMRAP Strict HSPU
    [start with a max unbroken set]

    Rest 5 min

    Toes to Bar
    3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps.

    Record total number of TTB done in 3 min.

  • TTP Strength 25.11.2016 week 1/6 Workout

    135 min
    WU for 10 min
    1.SPP (skill)

    A. Alternate (rest as needed between sets)
    A1. Thruster – (2 to 3) x 12 @ 40 – 65%1RM / 35 37.5
    A2. GHD sit up – (2 to 3) x (15 to 25) / 15 15

    B. Alternate
    B1. Power snatch – (2 to 3) x 10 @ 40 – 65%1RM, rest as needed before B2
    20 20 20 kg
    B2. Pistols, alternating – (2 to 3) x (10 to 20/side), rest as needed before B1
    > C2B / 12 13

    C. 7 minute EMOM / not done
    5 to 15 cal assault bike (choose a number that challenges you, then stick with it each minute)
    1 rope climb

    2.Conditioning

    A. 7 minute AMRAP
    2 muscle ups > jump MU
    4 handstand push ups
    8 KB swings @ 32/24kg (70/53lbs) > 20 kg

    Result: 4 rounds

    REST 10 MINUTES

    B. 3 rounds for time
    400m run
    10 power clean and jerks @ 60/40kg (135/95lbs) > 30 kg
    10 bar facing burpees
    Time cap. 10 minutes

    Result: 2 rounds + 10 C & J

    REST 10 MINUTES

    C. 6 minute AMRAP
    8 front rack walking lunges @ 60/40kg (135/95lbs)
    8 toes to bar

    Result: 5 rounds

    3.5 minutes on AB/row or similar, HR < 140

  • Back squat Strength

    OTM 10min
    Perform 2 back squats (85% 1RM) and 2 box jumps on every minute.

  • American Gaviators - WEST Workout

    !!!Come get some!!!