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

  • 28.8.2017 40+ Strength

    CLEAN AND JERK
    Building to a Heavy Single for the day.
    3 Reps @ 50% of estimated 1RM
    2 Reps @ 60% of estimated 1RM
    1 Rep @ 65% of estimated 1RM
    1 Rep @ 70% of estimated 1RM
    1 Rep @ 75% of estimated 1RM
    1 Rep @ 80%
    Take up to an additional (5) repetitions to find our heavy single for the day.

  • TTP Strength week 5 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Strength
    A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
    50 50 50 kg

    B. Alternate between B1 and B2 (1 set of each for 4 rounds)
    B1. Strict press, rest 1 minute before B2
    3 x 6 @ 78-82%
    1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
    B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
    1 x 10 40
    1 x 8 42,5
    1 x 6 45
    1 x 8 45 kg

    C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
    C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
    16 16 20 kg
    C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
    C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
    25 20 20 lbs

    2.Conditioning
    A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

    A1. 5 rounds on Assault bike OR rower of:
    30s @ RPE 4
    20s @ RPE 6
    10s @ RPE 9
    RPE 4 = “moderate”
    RPE 6 = “Moderately hard”
    RPE 9 = “Very, very hard”
    Total calories: 51 48 cal

    REST 2 Minutes before A2

    A2. 5 minute AMRAP of:
    12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
    8 burpee box jump overs, 24/20″
    4 bar muscle ups > 6 C2B
    Results: 1 + 5 C2B 1 + 3 C2B

    REST 2 minutes before repeating A1

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

  • Tankojumppaa Workout

    7 clean + 7 etukyykky + push jerk, 40/60 kg, TNG, rest as needed between the sets

  • 2408 WOD Workout

    7 RDS for Time:

    12x Unbroken Thrusters (40/25kg)
    30DU/60SU
    Rest 30 seconds

  • Metcon Workout

    • 15 Min AMRAP of:
    Double DB Farmer Walking Lunge (2X22.5/15Kg) 30 reps
    Row 250/200 m
    Double DB Push Press (2X22.5/15Kg) 15 reps
    Row 250/200 m

  • 1/25/16 Workout

    Strength
    7 Back Squats E3MOM for 15 minutes (225#)
    60%-75%

    Metcon
    8 minute AMRAP
    2 Toes 2 Bar
    2 Wall Balls
    2 Burpees
    444,666,888...

  • Power clean Strength

    5x2 (80%)

  • Grace Workout

    Strength: 5x3 push press at 85% of 1RM

    Benchmark WOD "Grace":
    30 power clean & jerk (135/95) for time

  • Tuesday 26th February Workout

    Strength 20 to build upto a 1rm snatch

    Wod: 8 min Amrap
    3 RMU
    6 HSPU
    9 Press ups

    Wod: pace this , focus on quality movements and meet full standards. Tidy these movements up , today forget about your score.

  • Hang Snatch Strength

    Tempaustekniikkaa
    Ykkösiä