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 Test week Workout

    135 min

    SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
    1.Skill
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Result: 11 reps
    Sets: singles

    2.Applied weightlifting
    A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    55 kg * 0,7 = 38 kg
    Result: 22 reps

    B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    67 kg * 0,7 = 47 kg
    Result: 23 reps

    3.Skill
    B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
    Time cap. 5 minutes
    Result: 0 reps

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 42 reps in 3 minutes
    Sets: 6*5, 3, 4*2, 1

    4.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • Squat 1RM; Tabata Back Squats/Box Jumps Workout

    20 minutes to reach 1RM on back squat

    Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.

    1RM = 105 lbs. Back Squat...just did BW not max rep due to preg

    Tabata:
    squat(65 lbs.)/box jumps(did step ups)
    Low round was 8/10

  • Cindy Workout

    Legs were sore for 2 days after this.

  • TTP Test week Workout

    90 min

    CONDITIONING / SPORT (SKILL)
    1.Conditioning
    This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

    Warming up for 3km run
    A. Lunge Flow
    B. Easy 400m jog around the track (nose breathing only if possible)
    C. Alternate 15 seconds run fast, 30 seconds run slow.
    60% fast / 70% fast / 80% fast / 85+% fast

    Main set (test)
    Done outside @Viitaniemi
    A. 3 km run for time
    Result: 14.08, 4.42 min/km

    2.Skill
    A. Handstand walk – 30 m (100 ft) walk for time
    Time cap. 3 minutes
    Result: 0 m

    B. Pistols, alternating – 50 repetitions for time
    Time cap. 3 minutes
    Result: 2.26

    C. Push ups – max unbroken repetitions
    Result: 27 reps

  • Pony's 30's Workout

    30 min amrap
    30 cal row
    30 pull up
    30 wall ball
    30 power clean 60 kg
    30 box jump
    30 t2b
    30 double unders

  • 1R Max Shoulder Press, 1 round Helen Workout

    About 20 min to get your 1 rep max on shoulder press. Mine was 70.

    1 round of Helen: 400 meter run, 21 kb swings with 30 lbs, and 12 pull-ups. My time was 2:42

    This one killed me...cramping and could not breath afterwards. I was surprised...but don't think I'll be doing this one again while pregnant. I think I went to high on the KB weight for being 1st trimester...just my guess.

  • 1-13-15 F Squats, Deadlifts, DUBs, Sled Push Workout

    Front Squats - 5x185, 5x215, 5x245, 3x265, 3x285, 3x300
    Deadlifts - 5x225, 5x275, 5x315, 5x365, 5x405, 5x425
    DUBs - 14x30reps
    Sled Push - 20x10m (300lbs)

  • Treadmill Tabata Workout

    Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

    20:10 x 8

  • 20 min AMRAP: 10 Burpees, 10 Russian KB Swings (70/55), 15 Double-Unders Workout

    The WOD actually had a 200' run instead of DUs, but a few of us did DU's due to close quarters and lots of people. :)

    I did 10 rounds + 10 burpees
    Used 35# KB

  • Front Squat 5x2 (2RM) 2 RM Strength

    There is no description for this WOD as it is stat.