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

  • 2-9-12 Hero DT & Elizabeth Workout

    WOD 1: Hero DT for time
    5 rounds: 12 DL (155lbs), 9 HC (155lbs), 6 Push Presses (155lbs)
    Time: 12:10

    WOD 2: Elizabeth
    21-15-9 - Cleans (135lbs) and Ring Dips
    Did not time since I did after WOD 1

    Other:
    500m row for time: 1:38

    KBs (53lbs): 2 x 30 reps

  • TTP Strength week 6 Strength

    135 min

    Skill: MU practice for 45 min
    6 MU

    1.Weightlifting
    B. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range (build the weight up as you go, start counting sets when you hit 90%).
    45 55 60 62,5 65 67,5 -

    2.Strength
    A. Back squat – 4 x 5 @ 82-86%, rest 3 – 4 minutes

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • 23.8.2018 Workout

    AMRAP 6
    Row 500m
    10 Bar over burpees
    Max reps power snatch @70%

  • Boulders for Shoulders WOD 4 Workout

    Barbell Shrug:
    - 60kg x 8 = 480
    - 100kg x 8 = 800
    - 120kg x 8 = 960

    TOTAL = 2,240

    Dumbell Shoulder Press:
    - 18kg x 8 = 288 (each arm)
    - 16kg x 8 = 256
    - 16kg x 8 = 256
    TOTAL = 800

    Barbell Shoulder Press (Behind Neck):
    - 25kg x 8 = 200
    - 30kg x 8 = 240
    - 35kg x 8 = 280
    TOTAL = 720

    Cable Side Raise:
    - 5kg x 8 = 80 (each arm)
    - 5kg x 8 = 80
    - 5kg x 8 = 80
    TOTAL = 240

         GRAND TOTAL = 4,000

  • TABATA Situps Workout

    8 Rounds (10sec & 20sec):

    • leg raise (hold both legs above ground for 10secs)
    • hands to feet situps (20sec)

  • Bench Press 5x10 Strength

    5 sets of 10 bench press at moderate weight

  • 23.9.2018 Workout

    lepoja

  • All Fours Workout

    “All Fours” Part #1
    In a 4:00 Window:
    400 Meter Run
    15/12 Calorie Assault Bike
    15 Hang Power Cleans (95/65)
    Max Lateral Burpees over bar in time remaining.
    Rest 4:00
    “All Fours” Part #2
    In a 4:00 Window:
    400 Meter Run
    12/9 Calorie Assault Bike
    12 Hang Power Cleans (125/85)
    Max Lateral Burpees over bar in time remaining.
    Rest 4:00
    “All Fours” Part #3
    In a 4:00 Window:
    400 Meter Run
    9/6 Calorie Assault Bike
    9 Hang Power Cleans (155/105)
    Max Lateral Burpees over bar in time remaining.

  • 31.3.2019 Session Two Strength

    Deadlift

    5-5-3-3-2-2 AHAP. Firts form then Load!

  • 07-13-2011 WOD Burpee & HPC Workout

    4 Rounds

    3min AMRAP

    20 Burpee

    Max Rep HPC the rest of the 3 min 155/105

    1min Rest

    There were only 2 of us at the 7pm class... but that's all it took to have a great workout! The new girl, Lindsey, and I worked together to push each other plus gotta love coach Dawn. Everytime, I feel like I am pushed to my extreme limits with her. Did 65 lbs for the HPC. And kept pushing hard to get my burpees in under 2 mins everytime. Did 15 HPC's the first round and then consistently did 10 for the last 3 rounds. And then did only 9 ring rows and those took 100%+ effort. Afterwards, ran 800M for an extra workout push.