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

  • Deadlift Strength

    1 RM
    then 3X4 80 %

  • Olkapääpumppi Workout

    6x
    30sec strict hspu
    30sec HS Walk
    30sec rest

  • For time 1000m ski Workout

    For time 1000m ski

  • TA.BA.TA Workout

    Tabata:
    Pushups
    Sit-ups
    Squats

    • perform full tabata for each movement before moving to the next. No rest between tabatas. Score is total reps for all 24 rounds (also track your lowest score for each movement).

  • Active Recovery Workout

    4 Rounds
    DB Bench x10 (50lbs)
    12 weighted step-ups (50lbs)
    4 box muscle-ups
    6-8 power cleans (125lbs)

  • 170905 Workout

    21-15-9 reps for time of:
    50-lb. dumbbell squat clean thrusters
    Pull-ups

  • 10 min ladder Workout

    10 min Ladder:
    2 Deadlift 100kg
    1 Legless Rope Climb
    4 Deadlift
    1 Legless Rope Climb
    6 Deadlift
    1 Legless Rope Climb
    ETC….
    rest 5 minutes

  • TTP SPP week 4 Strength

    120 min

    1.Strength
    A. Alternate A1 / A2 for 8 rounds
    A1. Deadlift – 5 @ 72-77%, rest 90s before A2
    A2. Strict (deficit) HSPU – 3 to 5 (Increase total repetitions or deficit from last week), rest 90s before A1 >
    abmat + 5 kg plate: 4 4
    abmat + tk: 4 5 5
    abmat: 4 4 5

    2.Conditioning
    A. 8-minute AMRAP
    15 – 12 – 9 Power snatch @ 40/30kg (95/65lbs) > 25 kg
    35 Double unders
    15 – 12 – 9 Toes to bar
    Flow. 15 Power snatch, 35 DU, 15 Toes to bar, 12 Power snatch, 35 DU, 12 Toes to bar etc.
    Result: 1 T2B @ round of 9s.

    Rest 4-minutes before part B

    B. 8-minute AMRAP
    9 Burpee box jump over, 24/20″
    3 Bar muscle up > 2
    9 DB thruster @ 20/15kg (45/35lbs) > 25 lbs
    Result: 3 + 9 bbjo

    Rest 4-minutes before part C

    C. 8-minute AMRAP
    10 Wall ball @ 9/6kg (20/14lbs)
    10 Power clean @ 40/30kg (95/65lbs) > 25 kg
    10 Push press @ 40/30kg (95/65lbs) > 25 kg
    10 Box jump, 24/20″
    10 cal Row
    Result: 2 + 10 push press

    3.Strength
    B. Alternate B1 / B2 / B3 for 3 rounds @ AHAFA
    B1. KB bottom up press
    10*6 12*6 12*6 kg
    B2. Single arm KB row – 8 to 12
    8*16 10*16 10*16 kg
    B3. Bicep curl
    10*20 10*20 8*20 lbs

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing
    B. Lunge Flow

  • 10 kierrosta: 1 legless köysi / 5 penkkipunnerrus Workout

    10 kierrosta aikaa vastaan:

    Penkkipunnerrus niin painavalla kuin mahdollista. Kuitenkin niin, että toistot menevät unbroken.

    Aika tulokseen ja painot kommenttiin.

  • 12/8/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push ups
    6 ft squat
    8 jing jang

    Metcon/*Rx(14)
    progression/digression

    1-10
    cal row/airdyne

    10-1
    thruster 75/55-*95/65

    3x6 giant
    bent over row
    hammer curl
    glute ham raise

    Finisher
    Stretch and roll
    50 slow bikes
    50 side bends