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

  • Skill + TTP Engine 5.1.2017 week 1/6 Strength

    Morning: 70 min
    WU for 15 min
    Skill: BMU practice for 35 min
    Bar muscle up x 10 reps
    Skill: MU practice for 20 min
    Muscle up x 1 reps

    Afternoon: 120 min
    WU for 10 min

    1.Weightlifting
    A. Suggested clean and jerk warm up

    A. Power clean – 12 x 3 @ 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.
    42.5 45 47.5 50 52.5 55
    55 57.5 57.5 57.5 57.5 57.5

    B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range

    2.SPP (Conditioning)

    ROWING TEST

    A. 1 minute for maximum calories
    Result: 25 cal
    Avg. rate: 35 spm
    Avg. cal/h: 1528
    Avg. split: 1.39.0

    CONDITIONING (MAIN SET)

    A. 10 minute AMRAP
    1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs) > 35 kg
    150m run
    Result: 5 snatch @ round of 7

    Rest 8 minutes before part B

    B. 10 minute AMRAP
    10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs) > 30 kg
    12/9 cal assault bike
    Result: 1 cal @ round of 18

    3.Cool down
    A. 5 minute walk, nose breathing only
    B. Thoracic Flow

  • Shoulder Press RM Strength

    Shoulder Press x RM

  • Chipper Workout

    Chipper

    30 Pullups
    50 Situps
    100 Double Unders
    25 T2B
    25 Pushups 40#
    1 Minute L Sits
    50 Situps
    50 Burpees
    20 Pullups

  • Rest day Workout

    Rest Saturday & Sunday

    Total workouts of the week 10 hours, x 6
    Metcon: ma, ti, pe
    Aer: ke

    Gymnastics:
    Pull up 120
    C2B -
    T2B -
    HSPU 30

    MU ma, to 14
    BMU -
    HSW ti, pe

    Total load 19
    Sleep 1/7

  • TTP Engine 26.1.2017 week 4/6 Strength

    135 min
    WU for 10 min
    Skill: BMU practice for 30 min
    BMU x 7 reps

    1.Weightlifting

    A. Power clean into a front squat – NOT DONE

    B. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range

    2.SPP (Conditioning)

    A. 9 minute EMOM, 1 movement each minute - warm up
    (1) – 10 to 20 cal row
    (2) – 100 to 200m run
    (3) – 10 to 20 cal assault bike

    B. 3 rounds, each for time
    10 parallette handstand push ups > from ground
    20 wall balls @ 9/6kg (20/14lbs)
    4 rope climbs
    60 double unders
    8 (squat) cleans @ 85/60kg (185/135lbs) > 55 kg

    REST 3 minutes between rounds

    Results: 7.55, 8.56, 7.35

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

  • Clean&Jerk Workout

    Power clean+squat clean+push jerk
    3x60%
    3x70%
    2x75%
    2x80%

  • Aerobic work Workout

    Aerobic work for 40 min
    1 min walk/2 min run
    133/157
    7.00/5.25 min/km

  • WOD Workout

    For Time:
    10 Shoulder to Overhead (95/65)
    50 Air Squats
    20 STOH (95/65)
    40 Air Squats
    30 STOH (95/65)
    30 Air Squats
    40 STOH (95/65)
    20 Air Squats
    50 STOH (95/65)
    10 Air Squats

  • Mainsite 170229 Workout

    15-12-9 reps for time of:

    Toes-to-bars
    Wall-ball shots, 9KG ball
    34KG Thrusters

  • DB walk Workout

    4x80m
    Db front rack, 2x20 kg
    Focus on quality of front rack
    Rest 90s btw rounds