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

  • Rehab + strength Strength

    90 min

    1.Rehab: 3 rounds:
    A1. Straight leg monster walk 20 + 20
    A2. Vaakaliike 3x20 + 2x20
    A3. Gmed. w/band 20 + 20
    A4. Plank hold 70 s

    2.Strength
    A. Back rack reverse lunges 8/side
    40 50 55 60
    B1. Quads machine 10 reps
    50 55 55 55
    B2. Hamstring machine
    10x30 8x35 8x40 8x40
    C.Single leg extension
    8x23 10x23 10x23
    D. Abduction
    10x35 10x40 10x40

  • TTP Strength 27.9.2016 S1 / week 6 Workout

    135 min
    WU & preparation for metcon 30 min

    1.SPP (Conditioning)
    Beat and compare your results to WK1 of this cycle

    A. For time
    21 – 15 – 9 > 12 - 9 - 6
    Deadlift @ 100/70kg (225/155lbs)
    Handstand push up > abmat
    Power clean @ 60/40kg (135/95lbs)
    Toes to bar
    Thruster @ 40/30kg (95/65lbs)
    Pull up
    Time cap. 15 minutes
    Result: 13.32

    Options. If finishing in 15 minutes is not realistic, adjust the rep scheme, load and/or movements as needed
    Rep scheme → A. 21 – 15 – 9 → B. 18 – 12 – 9 → C. 15 – 12 – 9 → D. 12 – 9 – 6

    B. Own skillwork: MU practice for 30 min
    Muscle up x 8 reps

    2.Strength
    A. Alternate A1 and A2
    A1. Deadlift (aim to beat your results from last week on each set)
    1 x 8, rest 2 minutes before A2
    1 x 6, rest 2 minutes before A2
    1 x 4, rest 2 minutes before A2
    > not done, back pain
    > GHD hip extension 3 x 12 reps
    A2. Push press – 3 x 1, rest 2 minutes before A1
    52.5 (55) (55)

    B. Alternate B1 and B2
    B1. Back rack walking lunge
    1 x 8 / side, rest 2 minutes before B2 / 50
    1 x 6 / side, rest 2 minutes before B2 / 52.5
    1 x 4 / side, rest 2 minutes before B2 / 55
    B2. Push press – 3 x 3, rest 2 minutes before B1
    3x3x47.5

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Run #1 Workout

    800 Run
    20 Ball Slams
    20 Sit-ups

    X 5

  • Gorilla Workout

    Skill & Strength Work:
    - 1 Mile Run
    - 5 Min Max HSPUs
    - 5x3 Deadlift

    WOD:
    5 rounds for time:
    - 15 Double Unders (30 singles)
    - 15 Hand Release Push-Ups

    Did the WOD twice. First time was 2:45 and second was 3:20.

  • Weighted dip 8x8 Strength

    Weighted dip 8x8

  • 5/3/1 Deadlift Workout

    De load week...

    Warmup:
    100 double unders

    5 x 185
    5 x 225
    5 x 275

    Assistance:
    3 x 10 @ 225 lb

  • Arnie Workout

    1.5 pood

    21 tgu lft hand
    50 kb swings
    21 kb squat rt hand
    50 kb swings
    21 kb squats lt hand
    50 kb swings
    21 tgu rt hand

  • Tenacity Workout

    5X3 Front Squat

    For Time:
    -750 meter Row

    - 75 Pull Up

    5X:
    -15 Hollow Rocks
    -15 Sit Up

  • The Shelter Workout

    Speed Test

    500m row

  • Double unders Workout

    200 DU
    65 BS 20kg
    200 DU