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

  • 30.8.2017 40+ Workout

    Split strict press
    5x3@moderate

  • Find press 1rm Strength

    In 15min

  • 090917 Strength

    In 10' find 5rm of thruster

  • Sunday Throw down Workout

    1;30-3:00

  • Bulgarian split squat 3x20 Strength

    Bulgarian split squat 3x20

  • Crossfit Hydro Cardio Workout

    AMRAP 25 partner WOD
    25 DB push press 40#
    50 cal row
    100 singles

  • STRENGTH&CONDITIONING Workout

    Monday

  • TTP Engine week 5 Strength

    Aamu: 90 min

    2.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. 2 sets of 2 x 800 m repeats @ see notes below, w/ 45 sec rest between repeats, 5 min rest between sets
    Times: 3.24, 3.25, 3.24, 3.21
    171/195

    Ilta: 120 min

    1.Skill
    A. BMU practice for 45 min
    13 bar muscle ups

    B. HSW practice for 20 min

    2.Strength
    A. Back Squat – 4 x 4+ @ 85-87%, rest 3-5 minutes between sets
    Last set 6 reps

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

  • Handy Monday 06 Workout

    A. Hang Power Snatch 4 x 3
    65% 65% 70% 70%

    B. Push Press 8
    85% 90% 95%
    Supine Bent Grip Over 8
    Repeat 3 times

    C. Pull ups 8
    Incline DB Bench Press 8
    Repeat 3 times

    D. Seated Military DB Press – 8
    Lateral Raise 12
    Lying Side Raise 8 each
    Repeat 3 times

    EMOM 5 Pull ups
    5 Hand Stand Push up
    20 DU
    as many rounds as possible, when all movements are done under the minute.

  • 3 km run for time Workout

    Aamu: 90 min

    Warm up
    A. Run or run/walk (45”/15”) for 5 minutes.
    B. 3 minutes of Arm Circles & Leg Swings
    C. Preparatory Running Drills
    C1. 2 x 20m of high knees. Run back
    C2. 2 x 20m of butt kicks. Run back
    C3. 2 x 20m of skipping. Run back
    C4. 2 x 20m of high skipping (big extension!). Run back
    D. Alternate 15” run fast, 30” run slow.
    D1. 60% fast
    D2. 70% fast
    D3. 80% fast
    D4. 85+% fast

    A. 3km run for time
    Total time: 13.19
    Lap times: 1.44, 1.46, 1.45, 1.47, 1.48, 1.48, 1.50, 0.48
    Avg. HR. 184
    Max. HR. 195
    HRR (HR recovery). 180
    HRRD (HRR differential). 195 - 180 = 15