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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 8
    Metcon: ti, ke
    Aer: ti, to, 50 + 30 = 80 min
    Squat: 2730 kg

    Gymnastics:
    CTB 10
    Pull up -
    TTB 105
    HSPU 85

    MU ke, pe, la 9
    BMU ma 18
    Bfly ti, la
    HSW ma, ti, pe

    Sleep 3/7
    Avg. time in sleep 7:33
    Avg time to bed 23:00

  • Conditioning Workout

    5 Rounds for time

    400m Row
    10 Hang Power Cleans
    10 Push press

    -use weight that allows big sets

  • Rest / active recovery Workout

    20 min walking
    Including a breath ladder up to 10 for 5 min
    105/127

    Selkä kipeä/lepo/kouluhommia

  • Extrat - assarit Workout

    5 rounds for quality
    10/10 DB row
    7/7 kb bottom up press
    5-10 ring dip

  • 16.1.2017 Workout

    Soutelua/hiihtoa 20minuttia

  • Strength Strength

    75 min

    1.Strength
    A. Back squat
    6 sets, go E2MOM for 12 min:
    6*4*70 kg

    B1. Hip thrust
    4*10*60 kg
    B2. Quads machine
    4*10*27.5 kg

    C1. Back rack walking lunge, 16 steps, 8/side
    4*40 kg
    C2. Hamstring machine
    4*8*7.5 kg

    2.5 min AB + mob.

  • 103112 Workout

    Strength/Skill

    Muscle snatch - 65% x 3 x 3 @ 45#, 65#, 65#
    Snatch balance - 70% x 3 x 4 @ 45#
    Clean & jerk - 65% x 2 x 2, @95 #
    70% x 1 x 3 @ 115#
    Front squat - 80% x 2 x 3 @ 145#, 155#, 155#

  • TTP Strength week 1 Workout

    130 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 25 min
    - Progressions
    - BMU 4 x 1 rep

    2.Gymnastics
    A. Handstand push up (kipping)
    A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
    Result: 14 reps PR! :)
    A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) > 5 reps
    5 5 5 4 4 5 5

    3.Conditioning
    A. 7-minute AMRAP
    8 Burpee box jump over, 24/20″
    4 Bar muscle up > 8 C2B
    8 DB (power) snatch, alternating @ 22.5/15kg (50/35lbs) > 25 lbs
    Result: 3 + 6 bbjo

    Rest 5-minutes before part B

    B. 7-minute AMRAP
    16 (8/side) DB push press @ 22.5/15kg (50/35lbs) > 25 lbs
    8 Toes to bar
    16 Pistols, alternating
    Result: 3 + 1 push press

    Rest 5-minutes before part C

    C. 7-minute AMRAP
    8 DB thrusters @ 22.5/15kg (50/35lbs) 2xDBs > 25 lbs
    32 Double unders
    8 Pull up
    Result: 3 + 8 thrusters

    4.Cool down
    A. Easy Assault bike, row or walk for 5 – 10 minutes

  • TTP SPP week 5 Strength

    120 min

    1.Skill
    A. BMU practice for 40 min
    - Progressions
    - EMOM for 10 min:
    1 BMU

    2.Weightlifting
    A. Snatch from blocks - 9 x 1 @ 65 % +, EMOM

    3.SPP (Conditioning)
    A. 5 Rounds, each for time - own modified version:
    12 cal row
    9 HSPU > abmat + 10 kg plts
    12 OHS @ 20 kg
    9 T2B
    Start a new round every 5-minutes
    Time cap (per round). 4-minutes
    Results: 2.57, 2.51, 2.44, 2.47, 2.47

    4.5 min AB

  • In teams of 2 EMOM20 Workout

    5 thruster
    5 burbees over bar

    *while partner hangs from pull-up bar