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

  • Pn-reenit Workout

    Otm 75s x 6
    Tempausveto+voimatempaus+vala+tempaus allepud.
    25kg saakka

    E2MOM x 10
    Tempaus+tempaus riipusta+vala
    25 kilosta 35kg saakka, vimpat raakaa ja muuta epämääräistä, mutta ylös.

    E2MOM x 10
    2riveä+työntö
    25kilosta 47kiloon

    OTM6
    Raakarive+3etukyykkyä
    35kilosta 47kiloon

    Loppuun 🍑treeni 💪🏻

  • TTP Engine week 1 Strength

    Aamu: 105 min

    Skill: HSW practice for 25 min

    1.Strength
    A. Back Squat – Build to a 5RM for the day within a 20-minute window, rest 3-4 minutes between heavy attempts.
    Result: 90 kg

    B. Strict press – Build to a 5RM for the day within a 15-minute window, rest 3-4 minutes between heavy attempts.
    Result: 34 kg

    C. Alternate C1 / C2 for 3 rounds
    C1. Single arm DB row – 10 reps/side @ AHAFA, rest 1 minute before C2
    > GHD hip extension
    C2. Standing single arm DB press – 10 reps/side @ AHAFA, 1-2 minutes before C1
    3*20 lbs

    Iltapäivä: 90 min

    Skill: BMU practice for 15 min

    3.Conditioning
    A. 8-minute AMRAP
    10 Clusters @ 42.5/30kg (95/65lbs) > 25 kg
    35 Double-unders
    10 Toes to bars
    Result: 3 rounds

    Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

    B. 8-minute AMRAP
    16 DB snatches, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
    8 Burpee box jump overs, 24/20″
    4 Ring muscle ups > 4 bar muscle ups*
    Result: 2 rounds + 5 bbjo
    *BMUs only at first round

    Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part C

    C. 8-minute AMRAP
    21 Wall balls @ 9/6kg (20/14lbs)
    14 Pull ups
    7 Power snatches @ 42.5/30kg (95/65lbs) > 25 kg
    Result: 2 + 3 wall ball

    4.Cool down
    A. Easy row or assault bike for 5 minutes, HR < 140
    B. Shoulder Recovery Flow

  • Wallballs and med ball cleans Workout

    50, 35, 20 for time of:
    Wallball shots @ 14#
    Med ball cleans @ 20#

  • 02-05-11 Team WOD CFSC Workout

    2 Person Team WOD

    2 Suicide Sprints (Pace Setter)

    20 Minute AMRAP
    5 Pull-ups
    10 Box Jump Burpees
    15 KB Swings

    7 1/3 +3 rounds
    orange KB, Green band for Pull-ups, and 20" box

  • Wallball, Med ball Clean Workout

    50 - 35 - 20 rep rounds of:

    Wallball, 20 lb / 14 lb ball, 10 ft line
    Med ball Cleans

  • Thaw Out WOD Workout

    100 double unders
    75 air squats
    50 sit-ups
    25 burpee pull-ups
    50 sit-ups
    75 air squats
    100 double unders

    18:26

  • Squat Clean Thrusters, Pull ups, Double Unders Workout

    7 Squat Clean Thrusters (115 lbs)
    14 Pull Ups
    21 Double Unders

    3 Rounds

  • TTP Engine week 2 Strength

    120 min

    1.Weightlifting
    A. Snatch – (12 to 15) x 1 @ 65-90%, EMOM.

    2.Jonin HSPU-ohjelma, week 9 #1
    A. 7 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates, rest 1-2 min between sets
    5 5 5 5 4 5 / 5 last set no deficit

    B. 4 rounds as supersets, rest 2 min between sets
    B1. Push up - AMAP - 3-5
    15 13 11 10
    B2. Legless rope climb + rope climb
    4*1 all the way up

    3.Strength
    A. Back Squat – 4 x 5 @ 90% 5RM, rest 3-5 minutes between sets > scaled weight
    4*8*75 kg

  • Dead Lifts, Atomic Situps, Wall Balls, Burpees Workout

    20 Dead lifts - 185 lbs
    15 Atomic Situps - 35 lbs
    20 Wall Balls - 20 lbs
    15 Burpees

    4 Rounds

    Made it through the first two sets of Dead lifts - then my back starten to tighten up (bad form on the lifts) so I switched to weighted squats. Still a great WOD.

  • 2-5-11 Saturday Team WOD Workout

    2 Person Team WOD

    2 Suicide Sprints (Pace Setter)

    20 Minute AMRAP
    5 Pull-ups - Subbed Ring Rows
    10 Box Jump Burpees - Subbed 0 Count BPs
    15 KB Swings - Subbed Green KB

    AMRAP is Scored