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

  • TTP SPP week 3 + Jacked gymnastics Strength

    Morning: 20 min

    2 min walk / 1 min run
    126/155
    7.3 km/h

    Afternoon: 140 min

    1.Skill
    A. HSW practice for 15 min
    B. Ring MU practice for 20 min
    - Progressions

    2.Weightlifting
    A. Snatch from blocks (below knee) – (9 to 12) x 1 @ 65+%, EMOM.
    35 37.5 37.5 / 37.5 40 40
    42.5 42.5 45 / 45 47.5 50

    3.Strength
    A. Alternate A1 / A2 for 10 rounds
    A1. Back squat – 3 @ 70-75%
    A2. Strict muscle up – 1 to 5 > feet on 20" box
    2 2 2 2 2 / 2 3 3 3 3

    4.Jacked gymnastics
    A. 3 rounds of:
    - 80 % of max closed tuck front lever hold / 9 sec
    - 80 % of max ring support hold / 21 sec
    - 80 % of max strict T2B / 10 reps

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

  • Tiistai 17.4 Workout

    2 Rounds, Not for Score:
    Minutes 0:00 – 5:00 – Light Pace
    Minutes 5:00 – 8:00 – Moderate Pace
    Minutes 8:00 – 10:00 – Fast Pace

  • CrossFit 1815 15 oct 2019 Workout

    3 rounds:

    30 pull-ups
    30 box jumps
    30 sit-ups

  • Bench press Strength

    Bench press
    4x7 @ 55

  • Open Gym Workout

    Open Gym 8:00-10:00

  • Power Clean and Jerk, Burpee Box Jump, Slam Balls Workout

    3 Rounds

    AMRAP for 1 minute…Power Clean and Jerk @ 135
    AMRAP for 1 minute…No pushup burpee box jump
    AMRAP for 1 minute…20# Slam Balls
    Rest 3 minutes

  • Sunday fun day Workout

    Sunday fun day 1:30-3:00

  • SPP / Conditioning Workout

    60 min

    1.SPP / conditioning
    A. EMOM for 36 min, 6 rounds:
    1) 6 HSPU
    2) 24 DU
    3) 8 C2B
    4) 12 wall ball
    5) 8 T2B
    6) 6 cal AB
    166/177

    2.Cool down
    5 min AB

  • TTP SPP week 2 + Jacked gymnastics Strength

    Morning: 30 min
    2 min walk/1 min run
    123/152
    7.5 km/h

    Afternoon: 120 min

    1.Skill
    A. HSW practice for 20 min
    B. Bfly pull up practice for 25 min
    - 3 x 10 box assisted bfly pu
    - 4 x 10 single leg box assisted bfly pu
    - 4 x 5 single leg jumping box assisted bfly pu

    2.Strength
    A. Alternate A1 / A2
    A1. Back squat – Build to a heavy set of 3 (H3) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
    85 kg
    A2. Strict dip – 6 x 4 @ AHAFA (Heavier than last week)
    6 x 4 x 7.5 kg

    B.THEN in a 10-minute window, do as many sets of 3 @ 85% H3 back squat as you can
    7 x 3 x 72.5 kg

    3.Jacked gymnastics core:
    A. 3 rounds of:
    - 70 % of max closed tuck front lever hold - 8 sec
    - 70 % of max ring support hold - 21 sec
    - 70 % of max strict TTB - 8 reps

    4.5 min AB + mob.

  • Kettlebell Workout

    Tabata in 4 rounds (32 min)
    4 x
    Dual Hollow Flutter Kicks
    4 x
    Dual Rack 1/4 Squat Pulse
    4 x
    Split Stance Russian Swing/R
    4 x
    Split Stance Russian Swing/L
    @12/20