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

  • oma PP Strength

    3x52,5
    5x55
    5x57,5

  • 3 x 5rm Bench Press 5 RM Strength

    3 x 5rm Bench Press 5 RM

  • Countdown of Awesome Workout

    For time:
    10, 9, 8...3, 2, 1 reps
    Deadlift (155# M, 95# W)
    Handstand Push Ups

    Cleans (Same weight as deadlift)

    I love all three of these motions so I'm glad this was my birthday WOD. :) Since deadlift and cleans were supposed to be the same weight, I went with 65#. That is super light for deadlifts but challenging for cleans for me. Took forever and I think I lost about 3 lbs in sweat (ew) but it was a good start to my 28th year :)

  • 10 min EMOM 2-position power clean Strength

    taskuille, polville

  • Kuulajumppa Workout

    20 x american swing
    20 x snatch
    15 x american swing
    15 x snatch
    10 x american swing
    10 x snatch
    5 x american swing
    5 x snatch
    KB = 16kg

  • wallballs, pull-ups Workout

    7 rounds for time of:
    10 wall balls @ 14#
    10 pulls-ups (kipping)

  • HOME Workout

    50 burpees
    800 run
    50 KB swings 32kg
    800 run
    50 Pull ups
    800 run

  • TTP Engine week 3 Strength

    80 min

    1.Strength
    A. Deadlift – 4 x 4 @ 80-85%, rest 4-5 minutes between sets.

    B. Alternate sets of B1 and B2 for 4 rounds
    B1. Push press – 3+ reps @ 82.5-87.5%, rest 1 minute before B2.
    45 47,5 47,5 6*47,5
    B2. Single arm DB row – 10 reps/side @ AHAFA, rest 2-3 minutes before B1
    14 18 18 18 kg

    Additional:
    C1. Single arm DB press
    4*10/s*8 kg
    C2. Side lateral raise
    4*10*2.5 kg
    C3. Hamstring machine
    3*12*10 kg

    D1. Bicep curls
    8/s*10 kg 12*10 kg 2*12*12.5 kg

  • TTP Engine week 2 Strength

    120 min

    1.Strength
    A. Deadlift – 4 x 5 @ 75-80%, rest 4 – 5 minutes between sets

    B. Alternate sets of B1 and B2 for 4 rounds
    B1. Push press – 4+ reps @ 80-85%, rest 1 minute before B2
    45 45 45 9*45 kg
    B2. Single arm DB row – 8+ reps / side @ AHAFA, rest 2 – 3 minutes before B1
    35 35 35 12*35 lbs

    2.SPP (Skill)
    A. 42 Minute EMOM, rotating minutes
    (1) – 10 to 12 Deadlifts @ 35-50% 1 RM / 7*10*45 kg
    (2) – 5 to 15 Pull ups / C2B 4*6 3*7 reps
    (3) – 10 to 20 Wall balls / 10 lbs 7*12 reps
    (4) – 5 to 15 Toes to bars / 7*8 reps
    (5) – 30 to 60 Double-unders / 30 reps
    (6) – 5 to 15 Ring dips / 7*5 reps
    164/176

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • KB swings Workout

    7 one minute rounds of 30 kettlebell swings @ 35# (changed to 25# halfway through)

    1 50ft sprint for every miss during the 1 minute rest between rounds

    misses: 2,5,10,3,2,0,1