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

  • Työntö Rv riip Py, 6x3 Strength

    Työntö Rv riip Py 6x3, 50-75 %

  • Nancy/Annie Workout

    Mo/Stability/CD:
    B2W,3 way shoulders, spiderman, pass thrus

    Skill/strength:
    hang power snatch 45lbs

    WOD: Nancy
    400m run
    15 OH squats
    5 RFT (15min cap)

    WOD: Annie
    50/40/30/20/10
    DUs)
    Ab mat sit ups

  • Jurassic Park Workout

    Raptor Cage
    - Max Shuttle Reps in 30 Seconds

    • Round 1 you have 30 Seconds to complete one shuttle. Round 2 - 30 Seconds to complete 2 Shuttle Rounds. Round 3 - 30 Seconds to complete 3.. and so one until failure ( 7 Full Rounds and 6/8 on Round 8)

    Stegosaurus
    1-5 Rep Scheme
    - Russian Swings
    - Goblet Squats
    - KB Push Ups
    - Bent Over Rows

    T-Rex Training
    5X3 Front Squat ( Worked up to 275 )

    Workout
    10 Min AMRAP
    10 Burpees
    20 Jumpin Lunges
    30 Double Unders
    5 Shuttle Runs

    ( Poor Effort at the End )

  • The Assessment Workout

    Skill:
    Heavy single KB Clean & Press
    5 x 3 w/s

    15 minute AMRAP
    10 x kb clean&press (5w/5s) (35)
    15 x squats
    7 x Pullups (w/ Band)

    *we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

  • Pain Clinic Workout

    4 x 6 minute partner suffering stations

    P1: Box Jumps
    P2: Wall sit

    P1: Suicides x 2
    P2: Plank Hold

    P1: Deadlifts x 6
    P2: Situps

    P1: HSPU x 5
    P2: Double Unders

  • TTP Strength 12.12.2016 week 4/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Progressions
    BMU 15 x 1 reps

    1.Weightlifting

    A. Suggested snatch warm up
    A. Hang snatch + snatch – 15 x (1+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. Clean and jerk – not done

    2.SPP (Conditioning)

    A. 4 minute AMRAP
    50 GHD sit ups
    Max distance row / 335 m

    REST 3 MINUTES

    B. 4 minute AMRAP
    50 wall balls @ 9/6kg (20/14lbs)
    Max distance row / 315 m

    REST 3 MINUTES

    C. 4 minute AMRAP
    50 burpees
    Max distance row / 80 m

    REST 3 MINUTES

    D. 4 minute AMRAP
    50 air squats
    Max distance row / 580 m

    Score. Total distance on the rower = 1310 m

    3.Cool down
    A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
    B. Lunge Flow

  • 12/02/21 WOD Workout

    Warm-Up:
    Standard Pull-Up 5x3

    WOD:
    600m Run
    30 Thrusters
    25 Push-Up
    20 DU
    15 kBS
    10 TTB

    For Time
    Time Limit: 20mins

    Cool Down:
    Sit-Up 10x3

  • Front Squat and Squat Clean Doubles with Interval Finisher Workout

    Strength:
    Front Squats 6 x 2

    225 x 2
    235 x 2
    245 x 2
    255 x 2
    265 x 2
    275 x 1

    Squat cleans:

    135 x 2
    185 x 2
    205 x 2
    225 x 2
    245 x 1 (PR with no shoulder pain)

    Finisher:
    :15w/:15r X 7 rounds of the triplet
    Heavy Swings (32kg)
    Box Jumps (24" rebound)
    Toes to Bar

  • Athletic drills Workout

    EISB Students, get faster by using this fun athletic drills before your main part of WOD.

  • Shoulders Workout

    5 Rounds for time:

    15 HSPU feet on wall
    15 Box Jump (20")
    15 TTB

    11.02

    then

    5X5 Push Press

    115#
    120#
    125#
    130#
    135#