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

  • On ramp nro 3 Workout

    Lämpö: soutu ja mave 30kg, tekniikka: mave ja thruster, wod: 3x 200m soutu ja 10kpl/15kg thrusterit you go I go

  • One Arm Deadlift Strength

    One arm deadlift - use same barbell as the farmers walk

  • CFB 160818 Workout

    #MetCon | 17' AMRAP of:

    • 20 ring dips/30 push-ups
    • 20 pistol squats/30 air squat
    • 20/30 sit-ups
    • 20/30 tuck jumps

  • TTP Strength 23.8.2016 S2/ week 1 Strength

    120 min
    WU for 10 min
    SPP (Conditioning) / Strength

    1.SPP (Conditioning)
    A. For time
    21 – 15 – 9
    Deadlift @ 100/70kg (225/155lbs)
    Handstand push up > abmat
    Power clean @ 60/40kg (135/95lbs)
    Toes to bar
    Thruster @ 40/30kg (95/65lbs)
    Pull up
    Time cap. 15 minutes
    Options. If finishing in 15 minutes is not realistic, adjust the rep scheme, load and/or movements as needed
    Rep scheme → A. 21 – 15 – 9 → B. 18 – 12 – 9 → C. 15 – 12 – 9 → D. 12 – 9 – 6
    Rep scheme > D.12 - 9 - 6
    Result: 14.20

    2.Strength
    All movements as heavy as form allows (AHAFA), tempo free
    A. Alternate A1 and A2
    A1. Deadlift
    1 x 12, rest 2 minutes before A2
    1 x 10, rest 2 minutes before A2
    1 x 8, rest 2 minutes before A2
    A2. Push press – 3 x 3, rest 2 minutes before A1
    45 47.5 47.5

    B. Alternate B1 and B2
    B1. Front rack walking lunge
    1 x 12 / side, rest 2 minutes before B2 45
    1 x 10 / side, rest 2 minutes before B2 40
    1 x 8 / side, rest 2 minutes before B2 42.5
    B2. Push press – 3 x 6, rest 2 minutes before B1
    40 40 5x42.5

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

  • AMRAP 12min Workout

    15 HSPU
    7 Deadlift (120/80)
    15 C2B
    7 OHS (80/52.5)
    15 T2B

  • Aerobic work Workout

    Aerobic work for 50 min
    Cycling
    48.50 min 18 km
    120/138
    22.2 km/h

  • TTP Foundations 5.7.2016 / S4 week 4 Strength

    75 min
    WU for 15 min

    1.SPP (skill)
    Barbell efficiency
    A. Power clean & jerk - 4 x 10 @ light to moderate load, ran.
    25 30 32.5 32.5

    2.Strength
    A. Alternate
    A1. Front squat - 5 x 3 - build to a heavy triple for the day in 5 sets, start counting sets from 70 %
    A2. Deadlift - 5 x 5 - build to a heavy 5 for the day in 5 sets, start counting sets from 70 %
    77.5 82.5 85 87.5 90 no belt

    3.Cool down
    5 min AB

  • Skill & aerobic work Workout

    75 min
    WU for 20 min

    A. Skill:
    HS practice for 20 min
    MU practice for 10 min

    B. Aerobic work for 48 min:
    8 rounds of:
    5 min assault bike
    10 GHD situps or GHD hip extensions
    130/145

  • "Little" Nate Workout

    Bench
    5 x 2 (215, 220, 225, 225, 225).
    1 Set Max Reps to Failure (185, 11 reps)

    WOD:
    "Nate"
    AMRAP 12 min (modified time)
    - 2 Muscle Ups (4 pull up + 4 ring dips)
    - 4 HSPU
    - 8 KB Swing 53#/35# (used 70lbs KB)

  • 23-09-2016 // THRUSTERS, BURBEES AND GHD SITUPS Workout

    25 min amrap

    • 10 Burbees
    • 10 Thrusters 2x24kg kettlebells
    • 10 GHD Situps