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

  • Pistols & Unbroken sets of DU's Workout

    5rounds for time of:
    10 pistol squats (Alt.)
    30 unbroken doubleunders

  • TTP Strength 15.9.2016 S3/ week 4 Strength

    Morning: 45 min
    WU for 10 min

    1.Weightlifting
    A. Suggested clean and jerk W/U
    Main set
    A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    45 47,5 50 52,5 55

    Evening: 120 min
    WU for 10 min
    Skill: BMU practice for 25 min
    Progressions

    B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy single (1+1) for the day

    2.Conditioning
    A. Intervals – 22 x 90 seconds (33 minutes total) as follows: 70 sec on (alternate intervals in the following pace sequence: hard / moderate / moderate / hard) : 20 sec recovery (walk)

    Alternate between A1 and A2 between each interval (1 interval = 70 sec on : 20 sec walk = 90 seconds)
    A1. AMRAP (continue next AMRAP from where you finished)
    7 thrusters @ 40/30kg (95/65lbs) > 25 kg
    7 bar facing burpees
    7 power snatches @ 40/30kg (95/65lbs) > 25 kg
    7 pull ups

    A2. AMRAP (continue next AMRAP from where you finished)
    7 overhead squats @ 40/30kg (95/65lbs) > 25 kg
    7 toes to bars
    7 hang power clean and jerks @ 40/30kg (95/65lbs) > 25 kg
    7 box jumps 24/20″

    174/183

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Vatsat Workout

    3 x 25 erilaista vatsaa kiertäen

  • Shoulder Press 1 RM Strength

    Shoulder press 1 rep max

  • Walk with Rocky and Penny Workout

    Neighborhood walk in the cold

  • TTP Strength 16.9.2016 S4/ week 4 Strength

    135 min
    WU for 15 min
    Skill: MU practice for 15 min
    Progressions

    1.SPP (Skill) – Part 1
    A. Ring muscle up – 1 x max reps in 35 seconds > not done
    B. 10 minute EMOM> Every 2 minutes, for 20 minutes
    Ring muscle up x 1
    Focus on MU. Timing (delay the arm pull to transition)
    Total of 15 muscle ups

    2.SPP (Skill) – Part 2
    Barbell Efficiency
    A. Power snatch – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
    20 25 25 25

    3.Strength
    A. Alternate A1 and A2 (aim to beat last week)
    A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
    A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

    B. Alternate B1 and B2
    B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
    25 25 22,5
    B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
    35 35 35

    4.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • Ultra heavy Cleans Workout

    0-2min 10 Cleans @110kg
    2-4min 8 Cleans @120kg
    4-6min 6 Cleans @130kg
    6-8min 4 Cleans @137,5kg
    8-11min 2 Cleans @147,5kg

  • 23/02/2017 Workout

    Cracking session in The Den with Jerry Harris. For time, 500 HRPU, 19:08 and 25:15 respectively 👍

  • Vesta CrossFit 06.17.2015 Workout

    10-9-8-7-6-5-4-3-2-1 hang snatch @40/25
    2-4-6-8-10-12-14-16-18-20 toes to bar
    every 2' 15 double unders

  • 2-2-12 Workout

    3 Rounds
    7 Around the Worlds #135
    7 Ring Dips
    7 Body Blasters