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

  • Crazy Amrap Workout

    4 AMRAP
    Run 600 metres
    max rep push ups
    rest 4 mins

    4 AMRAP
    10 box jumps
    10 pullups
    rest 4 mins

    4 AMRAP
    10 burpees
    10 Power snatch
    rest 4 mins

    4 AMRAP
    30 DU
    15 Push press 35-25

  • A ROPE AND A BAR Workout

    6 RFT

    TIMES TO BEAT

    Beginner athlete: 8min 7sec
    Average athlete: 6min 46sec
    Advanced athlete: 5min 25sec
    Elite athlete: 4min 4sec
    Regional athlete: 3min 31sec

  • Fredag 7/10 2016 Workout

    A: Styrka/färdighet
    C&J 5x2 @ 80%
    Clean DL 5x5@ 100% clean
    B:WOD
    800m run
    30 pull ups/ 10 strict pull ups/ring rows
    30 Front squats 80/60kg/ 30 farmer carry lunge steps
    30 pull ups/ 10 strict pull ups/ring rows
    800m run

  • WOD 270916 Workout

    A. 10-9-8-7-6-5-4-3-2-1
    Deadlift@100/70kg
    Back Squat@80/55kg
    Bench Press@60/40kg
    Shoulder Press@40/30kg

    B. Max reps C2B
    3' rest

    C. Max reps Pull-up

  • Gymnastic Density, Part 1: Pullups Workout

    "Gymnastic Density"

    *5min AMRAP Strict Pullups
    [start with a max unbroken set]
    *
    Rest 10:00

    5min AMRAP Strict HSPU
    [start with a max unbroken set]

    Rest 5 min

    Toes to Bar
    3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

    Record total number of Pullups done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

  • Fredag 30/9 2016 Workout

    A: Styrka/färdighet
    C&J 5x3 @ 75%
    Front squats 4x8 @ 70%
    B:WOD
    Clean Dead Lift 5x5 @ 100% clean/Dead lift 5-5-5-5-5
    +
    Every 90 sec: 3 rounds
    1: Max strict pull ups
    2: 12/12 single leg hip bridge
    3: 12 back ext
    4: 10+10 dynamic side plank/vardera sida

  • Onsdag 28/9 2016 Workout

    A: Styrka/färdighet
    OHS 5x3 @ 1RM snatch

    B: WOD
    Every 2 minutes, for 10 minutes (5 sets):
    20-22 Walking Lunges with KBs in each hand, AHAP
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 3-5 reps
    Målet idag är att hitta 5RM
    3 rounds for quality:
    Single-Arm DB Row x 8-10 reps each @ 2111
    Rest 45 seconds
    Hollow Rocks/hold x 60 seconds
    Rest 45 seconds

  • Tisdag 27/9 2016 Workout

    A: Styrka/färdighet

    B: WOD:
    Every 90sec(3 rounds):
    1: 30m waiter walk /each arm
    2: Side plank 10+10 each side
    3: 30 sec german hang
    +
    20min amrap: Team WOD 3 person
    250m row
    12/12 Kb Snatch/1 arm kb swing
    50 DU/ 200m run
    15 TTB/hanging knee raises
    *congaline style workout

  • TTP Strength 19.9.2016 S1/ week 5 Strength

    Morning: 45 min
    WU for 10 min

    1.Weightlifting
    A. Suggested snatch W/U
    Main set
    A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x35 3x37.5 9x40

    Evening: 120 min
    WU for 10 min
    Skill: BMU practice for 25 min
    Progressions

    B. Clean and jerk – build to a heavy single (1+1) for the day
    25 35 45 55 57.5 57.5 57.5

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

    A. Back squat, tempo free
    A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1
    A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2
    A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3

    B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
    B1. 2 x 5, rest 1 minute before C1 / 2x5x5kg
    B2. 2 x 4, rest 1 minute before C2 / 2x4x7,5kg
    B3. 2 x 3, rest 1 minute before C3 / 2x3x7.5kg

    C. Strict (deficit) HSPU
    C1. 2 x 5, rest 2 minutes before A2 / abmat + 15 kg plate
    C2. 2 x 4, rest 2 minutes before A3 / abmat + 10 kg plate
    C3. 2 x 3, rest 2 minutes before A1 / abmat + 10 kg plate

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

  • TTP Strength 13.9.2016 S2/ week 4 Strength

    120 min
    WU for 10 min
    Skill: MU practice for 25 min
    Progressions
    Muscle up x 8 reps

    1.Strength
    All movements as heavy as form allows (AHAFA), tempo free
    A. Alternate A1 and A2
    A1. Deadlift (aim to beat your results from last week on each set)
    1 x 10, rest 2 minutes before A2 / 80
    1 x 8, rest 2 minutes before A2 / 85
    1 x 6, rest 2 minutes before A2 / 90
    A2. Push press – 3 x 2, rest 2 minutes before A1
    B. Alternate B1 and B2
    B1. Front rack walking lunge > not done
    B2. Push press – 3 x 4, rest 2 minutes before B1

    2.SPP (Conditioning)
    A. For time
    30 power cleans @ 85/60kg (185/135lbs) > 35 kg
    60 toes to bars
    90 wall balls @ 9/6kg (20/14lbs)
    120 double unders
    Time cap. 18 minutes
    Result: 17.45
    176/187

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