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

  • 28.2.2019 Workout

    90 minutes AMRAP, of basic endurance

    First 30 minutes:

    5+5 TGU
    10 x (1 power clean + 1 jerk)@70-80%
    20 GHDSU
    15 SLDL@same than c&j

    Second 30 minutes:

    Rowing

    Third 30 minutes:

    10 pull ups
    20 push ups
    30 air squat
    40 Dus´

  • 16.1.2018 Workout

    5x käsipaino vapu 10+10 (oikea/vasen)

  • Skill & strength Strength

    120 min

    1.Skill
    A. HSW practice for 20 min

    2.Strength
    A1. Hip thrust
    5*10*60 kg
    A2. Quads machine
    5*10*25 kg

    B1. Back rack walking lunge alt.
    5*16*40 kg
    B2. Hamstring machine
    5*8*7.5 kg

    C1. Box step up
    5*8/side*30 kg
    C2. Leg raise against box
    5*10/side

    D. Monster walks, black band, left + right
    5*15 + 15 steps

    3.5 min AB

  • Rest / active recovery Workout

    A. 60 min walking
    6.7 km, 6.4 km/h

  • 5 rounds for time Workout

    15 devils press 22.5/15kg
    20 GHD
    25 pull-ups

  • Aerobic work + mobility Workout

    80 min
    A. 50 min walking
    104/122
    B. 30 min mobility work

  • 30 strict t2b for quality Workout

    30 strict t2b for quality

  • For 20 min 30s work/30s rest Workout

    For 20 min 30s work/30s rest
    Ski

  • Qal-2018-wod1 BattleOfKiyv Workout

    8 AMRAP:
    60 DU
    30 OHS, 50 KG
    15 T2B

  • TTP Engine week 6 Workout

    130 min

    1.Skill
    A. HSW practice for 15 min / best 12 steps, PR! :)
    B. BMU practice for 15 min

    2.WU & prep for metcons for 20 min

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

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

    B. 8-minute AMRAP
    16 DB snatch, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
    8 Burpee box jump over, 24/20″
    4 Ring muscle up > 2 BMU
    Result: 2 + 1 BMU

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

    C. 8-minute AMRAP
    21 Wall ball @ 9/6kg (20/14lbs)
    14 Pull up
    7 Power snatch @ 42.5/30kg (95/65lbs) > 25 kg
    Result: 2 + 16 wall ball

    4.Jacked gymnastics
    A. 4 rounds:
    Strict HSPU - 70 % of max UB set @ 24" box > 4 x 6 reps

    5.Cool down
    10 min AB
    Lunge or Thoracic Flow