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

  • 2km Row Workout

    Row 2km for time.

  • Power snatch and Ring-dips Workout

    For time:
    15 Power snatches
    21 Ring-dips
    12 Power snatches
    15 Ring-dips
    9 Power snatches
    9 Ring-dips

    Post load used to comments.

  • Trail Run - 20K Workout

    138 to I-15 via PCT

    12.31 miles

  • Muscle & Power, YV2 Strength

    Barbell High Pull 4x10 reps

  • OPTIONAL CONDITIONING SESSION Workout

    4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

    2min rest

    4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

    2min rest

    4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

    2min rest

    4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

    Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
    Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

  • MetCon Workout

    7mins burpee

  • Box jump max high Workout

    Box jump max high

  • Tread Water Workout

    30 Minutes

    Tread water in deep end. No touching sides or ropes.

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers
    A5. 20 downward dog pushups

    B. Main set
    B1. Alternate 15” run drill, 15” run slowly.
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” run slow.
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing.
    C2. Finish with 1-minute forward fold

  • Let’s Squat Workout

    BACK SQUAT

    Fitness
    3 x 5 LP

    Start your linear progression light enough to add weight through 7 weeks.

    Performance
    80% x 5, 80% x Max Reps

    Warm up, then perform one set of 5 at 80% (of 1RM), followed by a max-rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

    Post loads to comments.
    Exposure 2 of 8

    4 Rounds Not for Time:
    50m Single Arm Farmer Carry
    3 Wall Walks (with a 10 second hold)

    Post work to comments.