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

  • Swim Workout

    WU 500m
    Intervals 2 sets of
    75m fast 25m recovery pace
    50m fast 25m
    25m/25m
    Rest
    Total 1k

  • Deadlifts & L pull-ups Workout

    1 x 5 deadlift = max 215 lbs

    then…

    7 deadlifts @ 57% = used 125 lbs
    7 L pull-ups - scaled to strict pull-ups with red band

    AMRAP 8

    Score: 4 rounds 10 reps

  • 2 minute squat test Workout

    Complete as many squats as possible in 2 minutes

  • Max Effort Deadlift Workout

    1 Rep Max

    Previous 1RM was 265#

    Today I managed to get 280#

    WOO to the freaking HOO!!!

  • Push press 4x4 Strength

    Push press, four sets of fours.

  • 07.20.11 WOD Burpee/DU Hell Workout

    For Time:

    50 Burpee

    10 Double Unders

    40 Burpee

    20 Double Unders

    30 Burpee

    30 Double Unders

    20 Burpee

    40 Double Unders

    10 Burpee

    50 Double Unders

    Did 0 Count Burpees for shoulder. Can't imagine how much more this would have sucked with that! DU's were good today though!

  • Burp Around Workout

    15min AMRAP:

    • 10 Burpee
    • 20 Overhead Walking Lunge (45/25)
    • 30 Double Under (3 to 1 sub regular jump rope)

    OH lunges were tough!

  • Aerobic capacity + TTP Engine week 3 Strength

    Aamupäivä: 100 min

    Warm up from TTP Engine
    1.Run/walk 45"/15" for 5 min
    2.Mobility
    3.Running drills - 2 x 20 m each drill:
    High knees
    Butt kicks
    Skipping
    High skipping

    Main set:
    3 x 4 x 400 m run, rest 50 sec between reps and 4 min between sets. Pacing: 2,5 - 3,5 s/100 m slower than your 1 mile PR pace.
    > Estimated from 25 s/100 m = 28-29 s/100 m

    Times: 1.54, 1.55, 1.56, 1.55 / 1.53, 1.53, 1.53, 1.53 / 1.53, 1.51, 1.51, 1.51
    160/183

    Iltapäivä: 120 min

    1.Skill
    A. BMU practice for 30 min
    10 bar muscle ups
    B. HSW practice for 20 min

    2.Weightlifting
    A. Hang snatch (below the knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
    35 35 37,5 / 37,5 40 40 / 42,5 42,5 42,5 / 45 45 47,5

    B.Strength
    A. Back Squat – 4 x 4 @ 90% 4 RM, rest 3-5 minutes between sets.

    3.Cool down
    A. Easy assault bike for 5 minutes
    B. Lunge or Thoracic Flow

  • 2 4 6... WOD AMRAP Workout

    Back squat
    Back lunges

  • Ninjat 13-16v voima Workout

    3 x 20 sek hyvää huomenta pito + 20 sek goblet kyykky pito