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

  • 2.7.2020 Workout

    Eilinen/Lepo

  • 3min amrap couple Workout

    3min amrap x2

    Buy in 5mountain walk
    3min AMRAP
    6 pull ups
    6 box jump 24"

    Rest 3min

    Buy in 5 mountain walk
    3min AMRAP
    8 T2B
    6/6 walking lunges 2x16kg kb

  • RUNnnn Workout

    1x run 150m
    15kbs
    2x run
    15+15 kb lunges
    3x run
    15 Back extensions
    15 sit-ups
    4x run
    15cal assault bike
    5X run

  • Split jerk 3-3-3-2-2-2-1-1-1 Strength

    Split jerk @60%-65%-70%-75%-80%-85%-93%-98%-103%

  • 08/02/2017 Part 2. Workout

    Tabata session at Bootcamp, warm up, then 8 x 20/10 Squats to step, push ups, burpees over bench, push ups from bench, squat jumps over bench. Then 1-10 I go you go wall balls, then Sally Hands.

  • Bench press Strength

    1rm bench press

  • TTP Strength 20.9.2016 S2 / week 5 Strength

    135 min
    WU for 20 min / alternating T2B - pull up practice
    Skill: MU practice for 35 min
    Progressions
    Strict muscle up x 1 :)
    Muscle up 6 x 1

    1.Strength
    All movements as heavy as form allows (AHAFA), tempo free
    A. Alternate A1 and A2
    A1. Deadlift
    1 x 8, rest 2 minutes before A2 / 80
    1 x 6, rest 2 minutes before A2 / 90
    1 x 4, rest 2 minutes before A2 / 95
    A2. Push press – 3 x 1, rest 2 minutes before A1

    B. Alternate B1 and B2
    B1. Front rack walking lunge
    1 x 10 / side, rest 2 minutes before B2 / 35
    1 x 8 / side, rest 2 minutes before B2 / 40
    1 x 6 / side, rest 2 minutes before B2 / 40
    B2. Push press – 3 x 4, rest 2 minutes before B1

    2.SPP (Conditioning)
    Choose one or do both conditioning pieces today

    B. 3 rounds for time
    21 (chest to bar) pull ups > 15
    15 cal assault bike
    9 (deficit) handstand push ups > 10 kg plates + abmat
    Time cap. 12 minutes
    Result: 17.50 / 5.20, 6.30, 6.00
    166/183

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

  • Overhead, Front, Back Squats Workout

    WOD
    * Overhead squat: 3-3-3-3-3 (45,55,85,95,105f(2 reps))
    * Front squat: 3-3-3-3-3 (115,135,?,165,175(2 reps))
    * Back squat: 3-3-3-3-3 (165,175,185,195f(2 reps),195f(1 rep))

    First time trying overhead squats, therefore a pr.

  • hang power clean Strength

    5 x 3

  • Gymnastics + strength Strength

    90 min
    WU for 15 min
    - 20 TTB
    - 25 bfly

    1.GS
    A. HS/HSW for 15 min
    - Drills
    - 8 m.

    B. EMOM12:
    1) Parallette pash through - 8 10 10
    2) Strict TTB - 8 8 8
    3) L-sit on parallettes - 15 15 15 s.
    4) rest

    2.Strength
    A. BS - sets of 5 up to 75 %

    B. 3 sets:
    - Hollow rock side roll - 8 8 8
    - Hammer grip bicep curl 8/s. - 20 20 20 lbs