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

  • Daily MAX Strength

    Snatch
    for 25 min
    Work up to a heavy single.
    Once you miss a weight 3 times you’re done for the day.
    write down 3 of your heaviest lifts

  • Kestävyys Workout

    15 Rive + työntö
    10 etukyykky
    220 m juoksu
    10 sumo high pull
    10 ttb
    110 m juoksu
    4 kierrosta

  • 011217B Strength

    SP 6-5-4

  • for time Workout

    5 rounds

    4 Rope climb
    8 1-arm DB oh squat AHAFA
    4 wall walks

  • Boxing Day AMRAP Workout

    14 Min AMRAP

    10 Press UPs
    10 Goblet Squat 20kg
    10 Bulgarian Lung (each leg)
    10 Sit UPs

  • 2.12.2017 Paula Workout

    5RFT
    row 1000m
    25 box over burpees 20"
    50 DU`s

  • Kisaryhmän treenit Workout

    Tänään on painonnoston lisäksi vapaavalintainen treeni. Fiilistele, nauti ja tee kaikkea hauskaa!

  • E2MOM 28 Workout

    DB Snatch 22.5/15 kg Rx

  • Assault bike 15x12s Workout

    Power output intervalls:
    Assault bike

    15x
    12s allout sprint
    Rest 2 min btw sets

  • TTP SPP week 2 Strength

    Morning: walking for 20 min, including a breath ladder up to 10 for 10 min
    101/125

    Evening: 135 min
    1.Strength
    A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes
    A1. Deadlift – 4 @ 70-75%

    A2. Strict (deficit) HSPU – 3 to 5 done in a superset with deadlift (see notes above) > abmat + 5 kg plate
    4 4 4 3 4 / 4 4 3 4 3

    2.Conditioning
    A. 9-minute AMRAP
    7 Hang (squat) snatch @ 52.5/35kg (115/75lbs) > 30 kg
    14 Toes to bar
    200m Run > 150 m
    Result: 3 rounds

    Rest 6-minutes before part B

    B. 9-minute AMRAP
    15 cal Assault bike
    15 Wall ball @ 9/6kg (20/14lbs)
    15 pull up
    Result: 2 + 13 cal

    Rest 6-minutes before part C

    C. 9-minute AMRAP
    10 Burpee box jump over, 24/20″
    10m Handstand walk > 10 HSPU 1 abmat
    10 Pistols, alternating
    Result: 2 + 9 pistols

    3.Strength
    B. Alternate B1 / B2 / B3for 3 rounds
    B1. Seated strict DB press
    8*20 12*15 12*15 lbs
    B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
    12*30 12*30 12*35 lbs
    B3. Bicep curl
    8*20 12*15 12*15 lbs

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