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

  • Bootcamp 41 Workout

    50-40-30-20-10

    -kahvakuulaheilautus
    -vuorikiipeilijä

  • GHD + OH hold Workout

    3 Rounds, NOT for time:
    25 GHDSU
    1 min Overhead 2x DB Hold (40/35#)

  • 12-19-12 Workout

    20 Min AMRAP

    10 Burpees
    100M Weighted Run #20/14 (#30)
    10 Med Ball Thrusters #20/14 (#30)

  • LPS161228 Workout

    1. Front squat

    • 3@75%
    • 1@80
    • 3@75%
    • 1@83
    • 3@75%
    • 1@85

    2. Jerk

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3
    • 80% 3×3

    3. Hang Clean

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3
    • 80% 2×2

    4. Conditioning

    For Time
    21-15-9
    - Power Snatch 40kg
    - T2B

  • 30min EMOM Workout

    0-10min: 10-20sec ring support hold
    10-20min: 1-3 Bar MU
    20-30min: 1-6 Strict HSPU

  • 3 rounds Workout

    12 cal assault bike
    6 bar muscle ups
    9 hspu

  • TTP Strength 9.12.2016 week 3/6 Workout

    135 min
    WU for 15 min
    Skill: MU practice for 45 min
    Progressions
    MU 6 x 1 reps

    1.SPP (Skill)

    A. Not done

    B. Alternate
    B1. Handstand push up – (2 to 3) x (5 to 20), rest as needed before B2
    3 x 10
    B2. GHD sit up – (2 to 3) x (15 to 25), rest as needed before B1
    3 x 20

    C. 7 minute EMOM
    100m run
    1 rope climb > legless, with legs down
    2 x up
    5 x halfway up

    2.Conditioning

    A. 6 intervals of 2 minutes ON : 1 minute OFF, alternating between A1 and A2

    A1. AMRAP
    10 deadlifts @ 85/57.5kg (185/125lbs)
    20 wall balls @ 9/6kg (20/14lbs)

    Results: 1 + 6 wall ball, 1 + 5 wall ball, 1 + 3 wall ball

    A2. AMRAP
    20 push ups > 10
    10 KB front rack walking lunges @ 2 x 24/16kg (53/35lbs)
    5 power cleans @ 85/57.5kg (185/125lbs) > 45 kg
    Max rep shuttle runs (10m) in the remaining time

    Results: 6, 6, 6 shuttle runs

    174/185

    3.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • Swings ski DUs Workout

    20 american swings 24kg
    30 cal ski erg
    40 DUs

    5 rounds for time steady pace

  • EMOM X 6 Workout

    3 front squats @ 75% = 113kg

  • Clean & Split Jerk (as part of complex) Strength

    6 x 1