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 Engine week 5 Workout

    Ilta: 120 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 30 min
    Total reps 11 BMU

    2.Conditioning
    A. 6 x 2 minutes AMRAP > scaled to 5 reps in all sets
    7 Wall ball @ 9/6kg (20/14lbs)
    7 Chest to bar pull up
    7 Power clean @ 60/40kg (135/95lbs) > 25 kg
    7 Push jerk @ 60/40kg (135/95lbs) > 25 kg
    7 Burpee box jump over, 24/20″
    7 DB snatch, alternating @ 30/17.5kg (65/40lbs) > 25 lbs
    max cal Assault bike

    Rest for 2-minutes before repeating
    Results: 4 4 2 2 3 2
    173/187

    Flow. 2 minutes of work : 2 minutes of rest for 6 intervals
    Cool down

    3.Jacked gymnastics
    Strict HSPU Scaling Strength - Session 3 (5 Rounds for reps)
    5 rounds:
    - 60% of your max unbroken set using the same progression as last week = feet on 24" box / 5 x 5 reps
    - Rest as needed

    4.Cool down
    A. 5 min AB + Lunge or Thoracic Flow

  • 21.11.2017 Paula Workout

    EMOM 12
    1 min: 3 bar mu + 5 C2B
    2 min: 40 DU`s

  • 21.11.2017 Paula Workout

    For time:
    18-15-12-9-6-3
    Strict HSPU
    step box overs with 2x16kg kb

  • Ring rows, pushups, squat, run Workout

    20x
    5 ring rows
    10 Pushups
    15 Squat

    21:39 mins

    Run..
    200m (0:36)
    400m (1:11)
    800m (2:51)
    400m (1:16)
    200m (0:36)

  • Push Press Strength

    First attempt at movement

  • Deadlift Workout

    5x3x80%, 145kg

  • Row 5-8x1000m Workout

    Row 5-8x1000m
    2 mim active rest with assault bike between sets

  • 9.4.2019 Workout

    For Time:

    50 Cleans 100/70/55kg

    Meneekö alle 5 min?

  • Weighted box jump 5x3 Strength

    5sets of 3reps box jump with 2x12.5kg dumpbell
    Rest 2-3min.

  • Aeropower Bike Workout

    15x 40s 20off Wattbike.