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 Engine week 2 Workout

    Aamu: 95 min

    1.Conditioning
    Warm up
    A. Run or run/walk (45”/15”) for 5 minutes.
    B. Preparatory Running Drills
    B1. 2 x 20m of high knees. Run back
    B2. 2 x 20m of butt kicks. Run back
    B3. 2 x 20m of skipping. Run back
    B4. 2 x 20m of high skipping (big extension!). Run back

    Main set
    A. 3 sets of 3 x 400m repeats @ see notes below, w/ 30 sec rest between repeats, 5 min rest between sets
    Repeats: 1.47, 1.44, 144 / 1.43, 1.44, 1.44 / 1.43, 1.43, 1.42
    165/187

    Iltapäivä: 50 min

    1.Jonin HSPU-ohjelma, week 3, #1

    A. 6x5 3 sek alaslasku ja kippaamalla ylös, 1 min settien välissä palautus

    B. 4 kierrosta, 2 min lepo sarjojen välissä:
    B1. OHS YOKE 15m
    2*10 kg KB + 15 kg barbell
    B2. Kulmasoutu tangolla 8 toistoa
    35 35 40 40 kg

  • 281017 Workout

  • 28.8.2017 35+ Workout

    8x1 squat clean + 3tng push jerks 75-85%

  • Death by burpees || Workout

    10-20-30-40-50-40-30-20-10
    Cal
    Burpees over bar
    TC 50 min

  • Gymnastic strength Workout

    20/15 reps for time of:
    Strict Ring Muscle Ups

  • 13x EMOM Power Clean + Front Squat + Jerk Strength

    13x
    EMOM
    Power Clean + Front Squat + Jerk

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.Strength/skill
    A. EMOM10:
    1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
    2) 10 m HSW - 5 5 4 5 4 m

    2.Anaerobic capacity
    6 x 1' ON / 4' OFF
    A.
    8 heavy DB snatch - 35 lbs
    8 box over burpee > 6
    ME bike
    Calories: 4 6 5
    B.
    8 DB thruster 35/50 lb > 25 lbs
    20 DU
    Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

    3.Strength endurance
    Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
    DB curl + press-15 lbs
    L-sit hang

    4.4 sets
    12 Hip thrust - 60 60 60 60 kg
    10 hamstring curls - 10 10 10 10 kg

    5.3 sets
    12 low cable pulley - 35 40 40 kg
    15 side lat. raise - 10 lbs/3 kg
    20 pike leg lifts
    12 sa. DB press - 20 20 20 lbs

    6.3 sets
    3x7 bicep curls 13 kg
    15 v-ups

  • Heavy work after holds Workout

    Every 90 sec x 3
    15 sec Deadlift hold
    7 Deadlifts @ 175/120 (Rx+@ 225/155)

    Every 90 sec x 3
    15 sec Double KB Front Rack Hold
    10 Double KB Push Press
    *pick load

    Every 90 sec x 3
    30 Sit Ups
    (Rx+ 40 reps)

  • 4.12.24 Workout

    AMRAP 12
    600m ski
    10 c2b
    30 air squat

    AMRAP 12
    800m row
    40 DU
    30m sled push @moderate (130kg ish)

    AMRAP 12
    1k bike
    20 push ups
    30m sandbag carry @68kg

    • 36min putkeen, eli heti seuraavaan amrappiin
    • idea tehdä hyvää tahtia mutta hyvällä fiiliksellä ja niin, ettei tarvii puskee liikaa

  • SPRINT // ROWING AND ROPECLIMBS Workout

    FOR TIME

    • 300m Row
    • 3 Ropeclimbs
    • 200m Row
    • 2 Ropeclimbs
    • 100m Row
    • 1 Rope