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

  • 28.8.2017 40+ Strength

    CLEAN AND JERK
    Building to a Heavy Single for the day.
    3 Reps @ 50% of estimated 1RM
    2 Reps @ 60% of estimated 1RM
    1 Rep @ 65% of estimated 1RM
    1 Rep @ 70% of estimated 1RM
    1 Rep @ 75% of estimated 1RM
    1 Rep @ 80%
    Take up to an additional (5) repetitions to find our heavy single for the day.

  • TTP Strength week 5 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Strength
    A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
    50 50 50 kg

    B. Alternate between B1 and B2 (1 set of each for 4 rounds)
    B1. Strict press, rest 1 minute before B2
    3 x 6 @ 78-82%
    1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
    B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
    1 x 10 40
    1 x 8 42,5
    1 x 6 45
    1 x 8 45 kg

    C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
    C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
    16 16 20 kg
    C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
    C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
    25 20 20 lbs

    2.Conditioning
    A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

    A1. 5 rounds on Assault bike OR rower of:
    30s @ RPE 4
    20s @ RPE 6
    10s @ RPE 9
    RPE 4 = “moderate”
    RPE 6 = “Moderately hard”
    RPE 9 = “Very, very hard”
    Total calories: 51 48 cal

    REST 2 Minutes before A2

    A2. 5 minute AMRAP of:
    12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
    8 burpee box jump overs, 24/20″
    4 bar muscle ups > 6 C2B
    Results: 1 + 5 C2B 1 + 3 C2B

    REST 2 minutes before repeating A1

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • 2408 WOD Workout

    7 RDS for Time:

    12x Unbroken Thrusters (40/25kg)
    30DU/60SU
    Rest 30 seconds

  • Metcon Workout

    • 15 Min AMRAP of:
    Double DB Farmer Walking Lunge (2X22.5/15Kg) 30 reps
    Row 250/200 m
    Double DB Push Press (2X22.5/15Kg) 15 reps
    Row 250/200 m

  • Endurance Workout

    • 15 Interval of:
    Assault Bike 1:00 @ 105-110% MAP
    0:45 @ very easy pace
    MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
    il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

  • Hang Snatch Strength

    Tempaustekniikkaa
    Ykkösiä

  • Hanski & Päkä 6-1 Workout

    30min

  • 23.8.2017 35+ Workout

    EMOM 6
    6 ring kipping UB

  • Ninjat 14-16v WOD Workout

    20 min AMRAP

    56 DU
    28 käsipainotempausta
    14 boxin yli hyppy

  • Running, pullups and Devils press Workout

    10 Min amrap

    Buy in: 800m run

    Amrap for the rest of the 10 minutes:

    • 12 Pullups
    • 4 Devils press 2x15kg dumbbells

    Your score is the total amount of reps performed, not including the row