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

  • 2-8-2012 Workout

    40 OHS W/ Med Ball

    40 Wall Ball

    40 DU

    40 Burpees

    40 Pushups

    40 Pullups

  • WOD 151014 Workout

    A.M.R.A.P. 20'

    ► 06 DeadLift
    ► 07 Burpees Pull Ups
    ► 10 Kettlebell Swing
    ► 200 m Run

  • Back Squat Strength

    Every 2 minutes, for 20 minutes (10 sets):
    Back Squat
    *Sets 1-4 = 3 reps @ 70-75%
    *Sets 5-8 = 2 reps @ 80-85%
    *Sets 9-10 = 1 rep @ 90-95%

  • Ladder AMRAP 10 Workout

    2,4,6,8,10,12...
    Power Cleans
    Lateral Burpee over Bar
    Sit Ups

  • TTP Test week Workout

    135 min

    SPORT (CONDITIONING + SKILL)
    1.Conditioning
    A. 5 rounds for time
    12 deadlifts @ 70/47.5kg (155/105lbs) or 52.5/35kg (115/75lbs) >35 kg
    9 hang power cleans
    6 shoulder to overheads
    3 thrusters
    Time cap. 14 minutes
    Result: 9.00

    2.Skill
    A. Rope climb – 5 with legs + 5 legless for time. 15’ rope
    Time cap. 5 minutes
    Note. Record your “tiebreak” after the first 5 rope climbs (w/ legs)
    Result: 1 legless rope climb, tiebreak: 1.08

    B. GHD sit-ups – 50 repetitions for time
    Time cap. 3 minutes
    Note. Record your set breakdown (e.g. 20+20+10)
    Result: 2.12, sets 21+15+14

    C. Double-unders – 300 repetitions for time
    Time cap. 5 minutes
    Note. Record your set breakdown (e.g. 70+50+25+25+30+45+25+30)
    Result: 4.55, sets 9*30+29+1

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Extra Credit 02-02-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • 10-12-14 Sprint Intervals Workout

    60m Sprints - on grass - rolling - 8x60m - 8.56, 8.13, 7.97, 7.94, 7.84, 7.88, 7.93, 7.84
    40yd Sprints - on grass - rolling - 4x40yds - 4.97, 4.94, 4.92, 4.82

  • 4.2.25 Workout

    ACCESSORY

    4x
    12+12 kulmasoutu kuulalla
    12 ring facepull
    10 seated lateral raises (viparit istuen)
    - rest as needed

  • TTP Test week Workout

    135 min

    1.Main set (Weightlifting total)
    A. Snatch – build to a 1RM for the day
    52.5 kg
    B. Clean and jerk – build to a 1RM for the day
    67 kg

    2.Skill
    A. Bar muscle up – max unbroken repetitions
    Result: 9 unbroken (10-20 sec rest between reps on top of the bar)

    3.Conditioning
    A. 21 – 15 – 9 for time of:
    KB swing @ 32/24kg (70/53lbs) or 24/16kg (53/35lbs) > 16 kg
    Burpee box jump, 24/20”
    Time cap. 7 minutes
    Result: 5.29

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • Push Presses and Double-kettlebell Cleans Workout

    Five rounds for time of:
    60/42.5 kg Push press, 10 reps
    Double-kettlebell cleans, 10 reps