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

  • GHD Annie Workout

    For quality

    50-40-30-20-10

    Double unders
    Sit ups

  • Almost 16.1 with thrusters Workout

    20 min amrap

  • What a pair!! Workout

    27-21-15-9
    Row Cal
    Thrusters

  • 21.4.2017 Pe Perusryhmä MV Workout

    Maastaveto nousu "max5"-rautaan
    Korkeat Vedot 3x6
    "Reverse Crunches" 5 x maxtoistot

  • 28/02/2017 Part 2 Workout

    8 Rounds, I go you go, rep for round, 60kg deadlift, 60 kg front squat, burpees over the bar. With my old mucker, Mr J Harris esq, and tonight, the ceating chunt went strict👍😂💪🏋🏽

  • Tisdag 28/2 Markdag Workout

    Dead lift 5rm
    Strict pull ups 3xmax
    +
    10rft
    3 power cleandrink @ 50kg
    30m farmers Walk 32kg KB

  • 01/03/2017 Workout

    Haha, shocker in The Den today. 45 minute amrap, first round is 5 reps, add 5 reps every round, push ups, burpees, straight leg sit ups, diamonds, lunge jumps. So 5 of each, then 10 of each, then 15 of each and so on. Got fooking spicy from 15 on😫😩. Killer. Completed 56 reps of the round of 40. 756 total reps.

  • Front squat 3x2 Strength

    Front squat 3x2

  • TTP Engine 3.1.2017 week 1/6 Strength

    135 min
    WU for 15 min
    HSW practice for 10 min

    1.Strength

    A. Rotate through
    A1. Back squat, rest 2 minutes before A2
    1 x 8 @ 70-77.5%
    1 x 6 @ 75-82.5%
    1 x 4 @ 77.5-85%
    1 x 8 @ AHAFA

    A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
    27.5 30 32 3x30

    A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
    7.5 10 10 10 kg

    2.Conditioning

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

    CONDITIONING

    A. Rowing intervals
    8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals
    Avg pace: 804 cal/h, 2.13.6/500m
    155/171

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

  • Weightlifting & TTP Engine 12.1.2017 week 2/6 Workout

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    BMU x 10 reps

    1.Weightlifting w/Jyrki
    A. Clean & jerk straight up
    25 30 35 37.5 40
    42.5 42.5 45 47.5 47.5
    B. Power clean + jerk, 1+2
    5x3x35

    2.Conditioning

    A. 8 minute EMOM, alternating minutes
    (1) – Thruster @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest)
    10 9 9 9
    (2) – Row for calories (40 sec work : 20 sec rest)
    9 10 10 10

    Rest 2 minutes before part B

    B. 8 minute EMOM, alternating minutes > NOT DONE

    Rest 2 minutes before part C

    C. 8 minute EMOM, alternating minutes
    (1) – Overhead squat @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest) > 32.5 kg / 8 8 8 8
    (2) – Assault bike for calories (40 sec work : 20 sec rest)
    - 8 5 8 (AB was broken)

    Total reps: 76 + 53 = 129

    3.Cool down
    A. 5 minute walk, nose breathing only
    B. Thoracic Flow