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

  • Dirty Thirty Workout

    For Time
    30 Box Jumps 61/51 cm
    30 Jumping Pull-Ups
    30 Kettlebell Swings 16/12 kg
    30 Lunges
    30 Knees-to-Elbows
    30 Push Press 20/15 kg
    30 Back Extensions
    30 Wall Balls 9/6 kg
    30 Burpees
    30 Double-Unders

  • Hill Sprints Workout

    10x 30m every second minute.

    First 2- @ 70%
    2-4 @ 80%
    4-6 @ 90%
    6-10 @ 100%

  • 3/27/19 Workout

    Warm up(0:00-8:00)
    3rds
    10 plyo jumps
    10 plank jax
    5 walkouts

    Mobility (8:00-12:00)
    1:00 min s/a para stretch
    1:00 min bf stretch

    Fittrain Intervals(20)
    :15 on :15 off x10
    half burpees
    v-up and over
    med ball cleans
    airdyne

    Opt(12)
    800m run-rest-800m run
    tabata row

    Finisher
    30 arm circles
    100 flutter kicks
    1:00 min samson stretch per

  • MU practice Workout

    15 min

    Tarnsition with feet on the floor
    Transition with rubber band
    Free muscle up with 1s pause at the end of pull.

    Choose which scaling most serves your skill level.

  • QES 10/31/16 Workout

    Endurance AM Session
    GP Warm Up
    -Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
    -DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
    -Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
    *all strength sets should increase load with each set

    Endurance PM
    Dynamic Warm Up
    Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
    Core work: 3 Rounds
    30-50 Sit ups
    2 Min Plank Hold

  • TTP Strength week 2 + gymnastics Strength

    130 min

    1.Skill
    A. BMU practice for 30 min
    - Progressions
    - Bar muscle up 9 x 1 reps
    B. HSW practice for 15 min

    2.Strength
    A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
    55 60 65 65 60 kg

    B. Alternate B1 / B2 for 4 rounds
    B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
    > AMAP, abmat + 5 kg plate, 8 4 6 5
    B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
    40 40 35 35

    1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

    4.5 min AB + mob.

  • Weekly update, Week 26 Workout

  • Weekly update, Week 19 Workout

  • 18.5.2018 Workout

    25 minutes quality pumping

    10 seated press with barbell
    10+10 DB row
    10-15 strict ttb
    20 russian twist with medball

  • Extra Credit 23-06-2019 Workout

    5 Minutes of Parasympathetic Breathing