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

  • TTP SPP Strength

    130 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 20 min

    2.Gymnastics
    A. 18- minute EMOM, alternating minutes
    (1) – 3 to 8 Bar muscle up > 1 2 2 2 2 5
    (2) – 3 to 8 Parallette HSPU (deficit of choice) > no deficit
    5 5 5 5 5 8
    (3) – REST

    3.Weightlifting
    A. BTN Split jerk, 12 x 1, EMOM, focus in quality
    25 30 30 / 30 35 35
    40 40 45 / 45 45 45

    4.Strength
    A. Back squat

    5.Cool down
    A. Easy row or assault bike for 5 minutes, HR < 140
    B. Thoracic Flow

  • TTP SPP week 1 Strength

    130 min

    1.Skill
    A. HSW practice for 15 min
    B. Ring MU practice for 20 min
    - Progressions

    2.Weightlifting
    A. Snatch from blocks (knee) – 9 to 12 x 1.1 @ 65-80%
    35 35 37.5 / 37.5 40 40
    40 42.5 42.5

    B. Overhead squat – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with empty barbell, then add load if movement feels good.
    15 15 25 30 35

    3.Strength

    A. Alternate A1 / A2 for 6 rounds, E2MOM – 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%
    A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
    3 2 3 2 3 3

    4.5 min AB + mob.

  • Powerlifting Workout

    Back squats
    5-5-3-3-1-1-1
    135x10, 165x5,185x5, 205x3, 225x3, 255X1, 275x1, 285x1, 295x1
    Glute ham raises 3x5
    Good mornings 2x10

  • Push Press 3 RM Strength

    Push Press 3 RM

  • TTR + Burpees Workout

    4 Rounds for time:
    10 Burpees
    10 Toes thru Rings

  • CrossFit Total Workout

    1 rep max of:

    Squat 143

    Press 63

    Dead Lift 203

    Total 409

  • Integrated Fitness WOD Workout

    Skill:
    Max Front Squat (5-3-2-1-1-1)
    185-215-225-255-265(f)-265(f)

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

  • Conditioning and Met-Con Workout

    WOD ---

    Morning Conditioning --- 16:08
    5 Rds for Time
    10 Atomic Push ups (SBT Suspension Trainer)
    50 Air Squats

    THEN

    100 Double Unders
    100 Lying Leg LIfts (5:01)

    Evening Met-Con --- (Ryan 10:27) (Aaron 16:49)
    5 Rds for Time
    10 Deadlifts (185#)
    20 DB Swings (40#)

    Carly's WOD --- (Carly 9:50)
    3 Rds for Time
    25 Air Squats
    25 Push ups
    15 Band Rotations

  • Arms & Stuff Workout

    Arnie Curls:
    - 20kg x 9 x 3

    Tricep Kick Backs:
    - 10kg x 9 x 2, 10kg x 10 x 1 (each arm)

    Barbell Curl:
    - 25kg x 9, 30kg x 9, 35kg x 9

    BW Dip Pyramid (work:rest ratio = 1:1)
    1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

  • Push Press 1 RM Strength

    Push Press 1 RM