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

  • D.T. Workout

    D.T.

    12 Deadlifts 155
    9 Hang Power Cleans 155
    6 Push Jerks 155

    I don't give a shit who you are, 155lbs is heavy. Push jerk needs serious work. I think I push pressed the wt. the entire WOD. Thanks goes to Aaron for pushing me through round 5.

  • Gymnastics + aerobic work Workout

    65 min

    1.Skill
    A. HSW practice for 20 min

    2.Aerobic work
    Easy row for 25 min
    Avg. 2.26.8 / 500 m
    140

    Total workouts of the week 5 hours, x 3

    Metcon: -
    Aer: to, su
    Squat: 1500 kg

    Gymnastics:
    C2B -
    Pull up -
    T2B -
    HSPU 40

    MU -
    BMU 15 to
    HSW to, su

    Sleep 5/7, avg. 23.35

  • TTP Engine week 1 Strength

    Aamupäivä: 120 min

    1.Weightlifting
    A. Hang snatch (above knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
    35 35 37,5 / 37,5 40 40 / - 42,5 45 / 47,5 50 52,5 / 55

    2.Strength
    A. Back Squat – 5 x 5 @ 75-77-79-81-83%1RM, rest 3-4 minutes between sets

    B. Alternate B1 / B2 for 5 rounds
    B1. Strict press – 5 reps @ 75-77-79-81-83% 1RM, rest 1-2 minutes before B2
    27 28 28 29 30
    B2. Strict chin up – 8 to 12 reps @ AHAFA, rest 2 minutes before B1
    5*8

    Ilta: 75 min

    Skill: HSW practice for 20 min

    3.Conditioning
    A. “The 30-20-10” intervals
    4 x [5 Rounds on Assault bike, ski erg OR rower of] > row
    30s @ RPE 4
    20s @ RPE 6
    10s @ RPE 9
    Rest. 2 minutes between sets of intervals
    RPE 4 = “moderate”, RPE 6 = “Moderately hard”, RPE 9 = “Very, very hard”

    Avg paces: 2.13.4, 2.11.6, 2.11.1, 2.11.1 / avg. 2.11.8 / 500 m

    4.Cool down
    A. Row or assault bike at an easy pace for 5-10 minutes
    B. Lunge Flow

  • 25.8.2017 35+ Workout

    5RFT
    25 cal bike
    30 cal row
    400m run
    12 Wallball

  • 28.2.2019 Workout

    90 minutes AMRAP, of basic endurance

    First 30 minutes:

    5+5 TGU
    10 x (1 power clean + 1 jerk)@70-80%
    20 GHDSU
    15 SLDL@same than c&j

    Second 30 minutes:

    Rowing

    Third 30 minutes:

    10 pull ups
    20 push ups
    30 air squat
    40 Dus´

  • 16.1.2018 Workout

    5x käsipaino vapu 10+10 (oikea/vasen)

  • Snatch Press 4x4 Strength

    Snatch Press, four sets of fours.

  • Skill & strength Strength

    120 min

    1.Skill
    A. HSW practice for 20 min

    2.Strength
    A1. Hip thrust
    5*10*60 kg
    A2. Quads machine
    5*10*25 kg

    B1. Back rack walking lunge alt.
    5*16*40 kg
    B2. Hamstring machine
    5*8*7.5 kg

    C1. Box step up
    5*8/side*30 kg
    C2. Leg raise against box
    5*10/side

    D. Monster walks, black band, left + right
    5*15 + 15 steps

    3.5 min AB

  • Rest / active recovery Workout

    A. 60 min walking
    6.7 km, 6.4 km/h

  • Hang Snatch Pull 5x2 Strength

    Hang Snatch Pull, five doubles.