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

  • Running and MU Workout

    For time:

    Run 800m
    30 Muscle-Ups
    Run 800m

  • Paused Front Squats Strength

    Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X2@85% – based on 1rm Front Squat, rest 90 sec.

  • You are gonna die Clown Workout

    5 rounds

    1min Max cal row
    1min Max push ups
    1min Max ski
    1min Max DU
    1min Rest

  • TTP recovery session Workout

    90 min

    Step #1 – Breath work and warm up flow
    1.Diaphragm awareness / release drill (5 to 10 reps)
    2.Flow sequence, choose one or two

    Step #2 – Main recovery work
    A.For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
    2 Turkish get up
    4 Windmill
    6 Overhead reverse lunge
    8 Clean and Press
    10 Front squat
    12 Russian KB swings
    50m Rack Walk
    200m jog > 10 cal AB
    Note. All reps are per arm on each movement
    > 8 kg KB, 30 min, 2 rounds + 4 TGUs

    B. + additional:
    Easy AB for 25 minutes
    44-46 rpm, 141 cal

    Step #3 – Optional (long) movement recovery flow
    Shoulder

  • 8 RPM Workout

    8 Rounds EMOTM:

    8x Bar over Burpee
    4x 8m Shuttle run
    8x Front Squat
    8x Push Press
    Rest

  • Perus core Workout

    3 sets:
    30s ON / 30s OFF

    1. Alt V-ups
    2. Russian twist
    3. Heel touches
    4. Toe touches
    5. Bicycle crunches
    6. Leg lifts Right
    7. Leg lifts Left

  • 1RM Weighted Pull Up Strength

    max weighted Pull Up (Strict)

  • TTP Engine week 3 Strength

    Morning: 90 min

    1.Weightlifting
    A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
    35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

    B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
    45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

    Evening: 120 min

    Skill: ring muscle up practice for 40 min
    9 MU

    2.Strength
    A. Alternate sets of A1 and A2 for 4 rounds
    A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
    Last set 9 reps
    A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
    3*3*31 8*31 reps

    3.SPP (Conditioning) from 22.5.2017
    A. 10 minute AMRAP
    4 Handstand push ups
    8 Pull ups
    12 Air squats
    Result: 6 rounds

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

  • Thrusters & Ring Push-Ups AMRAP Workout

    Record rounds

    10 min AMRAP (as many rounds as possible)

    • 10 thrusters (95/65)
    • 10 ring/clapping/hand release push-ups

  • 02.01.2012 WOD Workout

    For time

    50 Wallballs 20/14

    50 KBS 1.5/1p

    50 Double unders

    50 Abmats

    50 Walking lunges

    50 Slamballs 20#