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

  • TTP Engine week 6 Strength

    Morning: 90 min

    1.Weightlifting
    A. Snatch – 12 x 1 @ 65+%, go every minute
    35 37,5 37,5 / 40 40 42,5 / - 42,5 - / - 45 - / - - 47.5

    B. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
    45 45 47,5 / 47,5 50 50 / 50 50 52,5 / 52,5 52, 52,5

    Evening: 120 min

    Skill: ring MU practice for 45 min
    Progressions

    2.Strength
    A. Alternate sets of A1 and A2 for 5 rounds
    A1. Back squat – 2+ reps @ 90-97.5%, rest 2 minutes before A2.
    All sets 2 reps
    A2. Strict press – 2+ reps @ 90-97.5%, rest 2 minutes before A1.
    2*2*27.5 kg 2*2*30 kg

    3.SPP (Conditioning) - not done

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • Filthy Fifty Workout

    “Filthy 50”
    50 Box jump, (24/20)
    50 Jumping pull-ups
    50 Kettlebell swings (35)
    50 Walking Lunge
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions/Stiff leg deadlift (95/65)
    50 Wall ball shots (20/14)
    50 Burpees
    50 Double unders

    38:10 that was humbling. def should have scaled. Thank you Brian W. for letting me at least finish all the movements. lesson learned.

  • Baseline Workout

    Cash In=
    1200 M Row
    20 GHD Sit Ups
    20 GHD Hypers
    20 T 2 B
    20 Push Ups

    WOD
    "GCC Baseline" 3rds of this for time:

    10 Squats
    10 Jumping Pull Ups
    10 Burpees
    15 Sit Ups
    5 Wall Balls (20/14-15)

  • TTP Engine week 5 Strength

    135 min

    Skill: BMU practice for 35 min
    10 BMU
    Skill: HSW practice for 15 min

    2.Strength
    A. Alternate sets of A1 and A2 for 4 rounds
    A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
    Last set 7 reps
    A2. Legless rope climb – not done

    3.Conditioning
    A. “The Midwestern” intervals
    Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
    20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE)
    Done based on HR, 150-175 bpm

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library

  • Wall-balls and Burpees Workout

    10 rounds of:
    In 1 minute: 10 Wall-ball shots, 20-lb. ball
    In 1 minute: 10 Burpees

  • Team Day Workout

    WOD
    4rds of this for time:

    50-40-30-20-10 Calories, split the rowing 50/50--

    "Off" person will complete 10 Toes to Bar on the 50-40-30 &
    5 Toes to Bar on the 20 & 10's

  • Front squat 6 X 5 @65%-75% Strength

    Etukyykyt 6 X 5 @ 65%-75%

  • Power Cleans Workout

    Power Cleans

    5/5/3/3/1/1

    135/155/175/185(X2)/205/215 4-5x fail

  • squat pull-up ladder Workout

    For time:
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    135 lbs <- should have gone heavier

  • Power Snatch Workout

    Power Snatch