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

  • C2b, ohs, bmu, ohs, mu, ohs Workout

    For time:
    30 C2B Pull-ups
    30 Overhead Squats (95/65#)
    20 Bar Muscle ups
    20 Overhead Squats (135/95#)
    10 Ring Muscle-ups
    10 Overhead Squats (185/135#)

  • 3 Power clean + jerk Strength

    3 Power clean + jerk

  • 21-15-9 ohs 9-6-3 bmu Workout

    21-15-9 ohs 50 KG
    9-6-3 bmu

  • Team Richey wod #1 //BROGRAM Workout

    7 rounds for reps

    1 min. Max cal BikeErg
    1 min. Max air squats
    1 min. Rest
    1 min. Max cal BikeErg
    1 min. Max Push-ups
    1 min. Rest

    Score is total amount og cals and reps

  • Aerobic work & mobility Workout

    45 min
    A. Aerobic work for 35 min
    2 min run, 1 min walk
    37.00, 5.3 km, 134/157
    7.03/5.08 min/km
    B. Thoracic flow

  • TTP SPP 29.10.2016 S5 / week 3 Strength

    135 min
    WU for 15 min

    1.Weightlifting

    A. Split jerk – 15 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    B. SPP Snatch
    Complete as many reps as possible in 20 minutes of:
    10 snatches @ 60% / 32.5
    Rest 1 minute
    10 snatches @ 70% / 37.5
    Rest 1 minute
    10 snatches @ 75% / 42.5
    Rest 1 minute
    10 snatches @ 80% / 45
    Rest 1 minute
    Max rep snatches @ 85% / 47.5
    Result: 9 reps

    Note. This is anyhow (muscle / power / squat clean all acceptable)

    2.Conditioning

    A. 6 Intervals of 4 minutes on : 2 minutes recovery, alternating A1 and A2

    A1. AMRAP
    20/15 cal assault bike
    20 KB swings @ 32/24kg (70/53lbs) > 20 kg
    20 box jump overs @ 24/20″

    RECOVERY. With a 2 minute running clock, run 200m in 1:00 and rest remaining of the time before next interval (A2)

    A2. AMRAP
    30/24 cal row
    20 KB snatches @ 32/24kg (70/53lbs) > 16 kg
    10 KB front rack walking lunges @ 2 x 32/24kg (70/53lbs) > 12 kg

    RECOVERY. With a 2 minute running clock, run 200m in 1:00 tand rest remaining of the time before next interval (A1).

    Result A1: 3 rounds + 10 BJO
    Result A2: 3 rounds

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140

  • 4rft mu, ss, bjo Workout

    4 RFT:
    5 Ring Muscle-ups
    10 Squat Snatches (115/85#)
    15 BJO (24/20")

  • Amrap20 pullups-c&j-burbees Workout

    As many rounds as possible in 20 minutes
    First round 1-1-1 pullups-clean and jerks-burbees, second round 2-2-2 and so on.

  • Weightlifting + conditioning Strength

    120 min
    Warm up for 20 min + 25 m HSW
    1.Weightlifting
    A. Power clean - Heavy single in 20 min

    2.Speed
    A. Box jump for height
    - 104 cm

    3.Gymnastics
    A. Bar muscle up practice (10 min)
    - 1 + 3 reps

    4.Conditioning
    10 x 30 s. on/ 30 s. off:
    A) Bar muscle ups
    - 4 4 4 4 4 reps
    B) Wall balls 20 lbs
    - 13 14 13 13 15 reps

    5.Strength
    A. 3 sets:
    8-10 Strict pull ups - 8 8 8
    10+10 3-point row - 25 25 25 lbs
    - Rest 60 s.

  • Hang Snatch 4x3 Strength

    Hang snatch 70% of 1RM