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

  • 12-19-12 Workout

    10 Rounds for time of:

    10 Burpees
    10 Snatch #75
    50 Single Under's (Heavy Thai rope)

  • Monday 120116 Workout

    7 rounds for time:

    10 Burpee Box Jumps 24"/20"
    10 Thrusters 95/65 lbs
    10 SDLHP 95/65 lbs
    1min. Rest

  • Bench press Strength

    6x5 Bench press + 7 strict pull-/chin-ups after every set.

  • Cleans, Burpees, and Wall Ball Workout

    Hang Power Clean
    5-3-3-1-1-1
    3 rounds
    12 x hang power cleans (135/95)
    12 x wall ball
    12 x burpees

  • TTP Engine 6./9.2.2017 week 6/6 Strength

    120 min
    WU for 10 min
    1.Weightlifting
    A. Suggested snatch warm up

    A. Snatch + overhead squat – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    30 32.5 35 35 37.5 37.5
    40 40 42.5 42.5 42.5 45

    2.Strength

    A. Rotate through – 1 set of each movement for 4 rounds
    A1. Back squat, heavier than last week, rest 2 minutes before A2
    1 x 4 @ 80-87.5%
    1 x 3 @ AHAFA
    2 x 3 @ 90% of AHAFA set of 3

    A2. Single arm DB row – 4 x 6/side @ AHAFA (add load each set), rest 30 seconds before A3
    45 50 55 55 lbs

    A3. Weighted strict dip – 4 x 3 @ AHAFA (add load each set), rest 1 minute before A1
    5 7 8 10 kg

    3.SPP - own additional
    A. 10 min EMOM:
    1. 8 C2B
    2. 8 cal row

    B. 2 rounds for quality:
    3 x 10 abs
    3 x 10 backs

    4.Cool down
    5 min AB

  • Triangle 60min Workout

    12cal ski, xebex, row
    Work ~35-45 rest ~15-25s

  • BJJ treenit Workout

    Ensin alkulämmöt n. 20 minsaa

    Tekniikkaosiossa tehtiin ohituksia reverse delarivasta. (Knee through ja cross face)

    Sparrasin lopussa 5x7 minuutin erää.

  • TTP Engine 24.1.2017 week 4/6 Strength

    135 min
    WU for 10 min
    Skill: HSW practice for 15 min

    1.Strength

    A. Rotate through (1 set of each movement for 4 rounds), aim to beat your results from last week on all the sets to progress.
    A1. Back squat, rest 2 minutes before A2
    1 x 7 @ 75-82.5% (heavier than two weeks ago)
    1 x 5 @ 80-87.5% (heavier than two weeks ago)
    1 x 3 @ 82.5-90% (heavier than two weeks ago)
    1 x 10 @ AHAFA (heavier than last week)

    A2. Strict press – 4 x 4 @ AHAFA (heavier than last week), rest 1 minute before A3
    31 32 33 3x34

    A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, heavier than last week), rest 1 minute before A1
    12 13 14 15

    2.Conditioning (Rowing)

    WARM UP
    A1. Individual specific mobility work
    A2. 3 rounds: 1min on : 1min off
    A3. Thoracic flow

    CONDITIONING

    A. Rowing intervals
    10 x 4:00 work*, 1:00 active rest
    *low rate at <24spm (strokes per minute)
    Total cal: 53 53 54 55 55 / 55 55 55 55 56
    Avg cal/h: 829
    Avg/500m: 2.11.5

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

  • Bench Press 5x3 Strength

    5x3 ME

  • Deadlift Strength

    Deadlift 6-4-3-3-4-6

    Rest 3 min btw sets