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

  • Danny Workout

    20 Minute AMRAP
    - 30 Box Jump (24")
    - 20 Push Press (115/75)
    - 30 Pull Up

    3 + 20 step ups , 4 push press @75

  • Integrated Fitness WOD Workout

    Skill:
    Max Front Squat (5-3-1-1-1)
    135-185-225-265(f)-265

    10 SDL
    10 Hang Squat Clean
    20 Ab mat situps
    1st Stop sign run

  • Back / Core / Shoulders Workout

    Back extensions
    3 x 15 with 8kg

    Side raises
    3 x 10 (3kg & 5kg)

    Hollow hold
    7 x 30 sec

    Plank
    2 x 30 sec

  • Assault bike intervals Workout

    5x
    Every 2min:
    15 cals

    Go hard, you should really feel it!!! Not all out, but hard!! Try to keep the same pace on every round.
    Post your lowest watts

  • 100 Burpee Challenge Day 47 Workout

    100 Burpee Challenge Day 47

  • Danny Workout

    20 Minute AMRAP
    - 30 Box Jump (24")
    - 20 Push Press (115/75)
    - 30 Pull Up

  • TTP SPP week 2 Strength

    135 min

    1.Skill
    A. HSW practice for 15 min
    B. Ring MU practice for 15 min
    - Progressions

    2.Weightlifting
    A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
    35 35 37.5 / 37.5 40 40
    42.5 45 0 / 47.5 50

    3.Strength
    A. Alternate A1 / A2 for 8 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
    A1. Back squat – 3 @ 70-75%
    8 x 3 x 67.5
    A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
    2 3 3 2 3 3 3 3

    4.SPP (Conditioning)
    A. 3 Rounds for time
    3 Rope climbs, 15′
    60 Double unders
    9 Thruster @ 60/40kg (135/95lbs) > 35 kg
    18/15 cal Row
    Time cap. 15-minutes
    Result: 13.59
    176/183

    5.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge and/or Thoracic Flow

  • Lördag 22/10 2016 Workout

    A: Styrka/färdighet
    B:WOD
    Partner WOD
    2 rounds:
    2min of Push ups
    Rest 60 seconds
    2min of Rowing for Calories
    Rest 60 seconds
    2min of Strict Pull Ups/ring rows
    Rest 60 seconds
    2min of Burpee Box Jump-Overs/burpees
    Rest 60 seconds

  • TTP SPP week 1 + Jacked gymnastics Strength

    Morning: 30 min walking

    Evening: 120 min

    1.Skill/ Jacked gymnastics workout from 4.11.2017
    A. 3 rounds:
    - 10 box assisted butterfly pull up
    - 5 ring swings
    B: 3 rounds:
    - 5 kip swings + 5 x 1 butterfly pull ups
    - 2 ring swings + 1 hips to rings + 2 ring swings
    C. Ring muscle ups
    6 x 1 reps

    2.Strength
    A. Alternate A1 / A2
    A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
    80 kg
    A2. Strict dip – 5 x 5 @ AHAFA
    5 5 5 5 6.25 kg

    B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

    3.Cool down
    5 min AB

  • 8/30 Workout

    225lb back squat (1)

    Three rounds of

    400m run, 25-squat thrusts, 25-Box Jumps, 25 Paratroopers