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 Strength week 2 Strength

    135 min

    1.Weightlifting
    Main set
    A. Slow pull snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 - / 37.5 37.5 40 / 40 42.5 42.5 / - 45 - / 45 45 -

    B. Clean and jerk – (10 -14) x 1 @ 77.5-90%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 77.5-90%1RM range (no heavier)

    2.Conditioning
    A1. 8 minute AMRAP
    50 double unders
    25 wall balls @ 9/6kg (20/14lbs)
    5 ring muscle ups > 3 reps
    Result: 1 + 2 MU

    Recovery 5 to 8 minutes (walk, easy Assault bike or row + set up for next piece)

    A2. 8 minute AMRAP
    10 overhead squats @ 52.5/35kg (115/75lbs)
    15 toes to bars
    25 cal row
    Result: 2 + 1 OHS
    Recovery 5 to 8 minutes (Walk, easy Assault bike or row + set up for next piece)

    Repeat A1 OR A2 IF you feel like you can repeat your effort (score), otherwise shut it down for the day.

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Waiter walk - Backward run - burpee Workout

    4rds
    200m waiter walk (1.5pd)
    200m backward run
    15 burpees

  • Bradley Workout

    10 rounds for time of:
    Sprint 100 meters
    10 Pull-ups
    Sprint 100 meters
    10 Burpees
    Rest 30 seconds

  • Masters Workout

    10 HSPU
    20 Wall Ball Shot
    30 T2B
    40 Cleans (Rx 135/95) I did 115
    50 Burpee
    60 Sumo DLHP (Rx 75/45)

  • Heavy Push Press & Dead Lift Workout

    WOD:
    5 Rounds:
    5 Push Press (165)
    5 Dead Lift (295)

    6:30

    Heavier deadlift than last time, same weight for push press.

    Last time: 165 PP, 275 deadlift, 7:31

  • Tabata Row Workout

    8 Rounds, 20 seconds of work, 10 seconds of rest

    832 meters (true meters)

    last time, it was closer to 850.

  • 2-2-12 Workout

    3 Rounds
    7 Around the Worlds #135
    7 Ring Dips
    7 Body Blasters

  • Thrusters Workout

    3x57,5

    3x57,5

    3x57,5

    3x57,5

    3x62,5

  • TTP Strength week 2 Strength

    135 min

    1.SPP (Skill)

    OR “DIY” (Do It Yourself) skill work
    A.16 minute EMOM, alternating unbroken single sets of:
    (1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
    (2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
    (3) Simple gymnastics movement – 5 to 20 reps / T2B 10
    (4) REST or easy Assault bike / row

    B.16 minute EMOM, alternating unbroken single sets of:
    (1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
    (2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
    (3) Simple gymnastics movement – 5 to 20 reps / C2B 6
    (4) REST or easy Assault bike / row

    2.Strength
    A.Alternate
    A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
    A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
    9 8 8 8

    B.Alternate
    B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
    2x5x29 kg
    B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
    2x14x45 kg

    3.Cool down
    A. Easy Assault bike for 5 minutes

  • Heavy Push Press & Dead Lift Workout

    WOD:
    5 Rounds:
    5 Push Press (45)
    5 Dead Lift (115)

    I'm still not putting heavy things over my head because of my shoulder, so light weight and I went for speed