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

  • Shoulder Work Workout

    15min AMRAP
    400m run,
    Pull ups x10,
    Snatch (34kg) x10 did power snatch as couldn't OHS

  • Cindy Workout

    AMRAP in 20 min. Of:
    5 pull-ups
    10 push-ups
    15 squats

    16 rounds+ 5 pull-ups

  • Hang Snatch + Snatch Strength

    Every 90 seconds, for 12 minutes (8 sets):
    Hang Snatch + Snatch

    Loading per set:
    *Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
    *Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
    *Sets 5-6 – 85%
    *Sets 7-8 – 90%

  • 6-21-2011 Workout

    5 Rounds for time of:

    10 Back Squats #185
    15 Ring Dips
    20 Pullups

  • TTP Engine week 3 Strength

    Aamu: 120 min

    Skill: HSW practice for 20 min

    1.Weightlifting
    A. Clean + front squat + jerk – (12 to 15) x (1+2+1) @ 65+%, go every 60-90 seconds.
    45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 55 57,5

    2.Strength
    A. Rotate through A1 / A2 / A3 for 4 rounds
    A1. Back Squat – 8+ reps @ 74-79%, rest 1-2 minutes before A2
    Last set 12 reps
    A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3 >
    Ring support hold for 25 sec
    A3. Strict chin up – 5+ reps @ AHAFA, rest 1-2 minutes before A1
    3*5*5 kg 8*5 kg

    Ilta: 80 min

    1.Strength
    A. 3 sets of:
    A1. 20 sec hollow hold into 20 hollow rock
    A2. Body levers - bent single leg - 6 reps
    A3. GHD hip extension - 15 reps
    A4. Windshield wipers (lying) - 20 reps

    B. 3 sets of:
    B1. Side lateral raise
    15*2,5 kg
    B2. Bicep curls
    10*20 10*15 lbs 10*15 lbs
    B3. Sliders fwrd + bcwrd 10 + 10 m

    2.Conditioning
    Main set
    A. 2 sets of 3 x 750m Row @ 0:04 – 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 45 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
    2.17.7, 2.15.0, 2.13.4, 2.10.2, 2.08.6, 2.07.0 /500 m

    4.Walk for 5 minutes

  • TTP Engine week 3 Workout

    110 min

    1.Jonin HSPU-ohjelma, week 4, #2
    A. 1 x max reps strict HSPU 1 abmat
    Result: 4 reps

    B. 3 x 15 push up

    2.Skill: BMU practice for 30 min
    14 bar muscle ups

    3.Conditioning
    A. 6 x (2 minutes work : 2 minutes recovery)
    AMRAP
    5 Pull ups
    10 Push ups > not done
    15 air squats
    9 Deadlifts @ 70/47.5kg (155/105lbs) > 40 kg
    7 Hang power cleans @ 70/47.5kg (155/105lbs) > 40 kg
    5 Push jerks @ 70/47.5kg (155/105lbs) > 40 kg

    Results:
    1) 1 + 3 pull up
    2) 1 + 4 pull up
    3) 1 + 4 pull up
    4) 1 + 4 pull up
    5) 1 + 3 pull up
    6) 1 + 4 pull up

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

  • CFPR Workout

    5 rounds

    100 mt farmer’s carry 2×32/24

    10 power snatch 50/35kg

    12 pull ups

  • Ran Workout

    5.5 miles

  • Farm walk and sit-ups Workout

    Amrap in 5 min. Of:
    1 farm walk @ 45#
    20 sit-ups
    Finished 5 full rounds

  • 140429 Workout

    For time
    * 25 OHS 50/30 kg
    * 25 Thrusters 50/30 kg
    * 25 Power Cleans 50/30 kg
    * 25 Push Press 50/30 kg
    * 25 Front Squat 50/30 kg

    Each minute do 5 Burpees until the last front squat is completed