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

  • Death By HSPU Workout

    Death By HSPU (Strict)
    1 the first minute
    2 the second minute...
    until you can't complete them in the minute

  • Back squat 5-5-5-3-1-1-1 Strength

    Build heavy max rep

  • "Victoria" Hero WOD Workout

    5RFT
    10 - Thrusters @95
    14 - Box Jumps 24"
    12 - SDLHP @95
    12 - Burpees
    27 - KB Swings @53

    Victoria Soto, 27, a first-grade teacher at Sandy Hook Elementary School in Newtown, Conn., ushered her students into a closet, and in so doing placed her body between them and the assailant.

    “She was found huddled over her children, her students, doing instinctively what she knew was the right thing,” her cousin Jim Wiltsie tells ABC News.

    “I’m just proud that Vicki had the instincts to protect her kids from harm,” he continued. “It brings peace to know that Vicki was doing what she loved, protecting the children, and, in our eyes, she’s a hero.”

    Soto was among the six adults, all women, killed in the Friday morning massacre that also took the lives of 20 children – 12 girls and eight boys. The gunman, identified as 20-year-old Adam Lanza, took his own life. His mother was also found killed in a different location.

  • "Engine" Workout

    "Omatoiminen WOD"

    Row:
    15 x 250m / rest 1min.

    (go hard, but sustainable pace)

  • 8/26/14 Workout

    AMRAP 15
    400m run/row alternate each round
    30 double unders
    10 pull ups

  • TTP Foundations 16.7.2016/S5 week 1 Strength

    120 min
    WU for 10 min

    A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
    3x42.5 3x45 3x47.5 6x50

    B. Power snatch
    Build to a heavy single for the day
    25 30 35 37.5 40 42.5 PR! :)

    C. Back squat
    C1. Build to a heavy triple for the day
    60 72.5 77.5 80 x 1 - no belt
    C2. Back off sets - 3x5 @ 80 % + C1
    62.5 70 72.5

    D. Skillwork: MU practice for 20 min

  • 4 chippers on a running clock Workout

    Chipper @50kg
    10 strict press
    15 overhead squat
    20 push press
    25 front squat
    30 push jerk
    35 back squat
    Tc:15

    5 min rest

    Chipper @40kg
    10 power snatch
    15 thrusters
    20 squat clean
    25 sumo deadlift highpull
    30 deadlift
    35 air squats
    TC:15

    5 min rest

    Chipper
    50 boxjumps
    40 kettlebell swings @24kg
    30 burpees
    20 wallballs @9kg
    10 t2b
    TC:15

    5 min rest

    Chipper
    20 pullups
    20 k2e
    20 walking lunges @20kg
    20 back extensions
    20 double unders
    20 situps
    20 calories row
    20 pushups

  • Henkeli 270819, part 3 Workout

    Core:
    4rds
    30-60s foamroll or wallball plank hold
    10-30 Floor windshield wipers with bar

  • TTP Foundations 21.7.2016 S3 week 2 Strength

    120 min
    WU for 10 min
    Skill: MU practice for 20 min
    Muscle up x 1

    1.Weightlifting
    A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
    3x45 3x50 3x55

    B. Snatch - take 15 min to build to a heavy triple

    2.SPP (conditioning)
    7 rounds for time:
    7 clean & jerk 42.5 kg > 40 kg
    5 bar muscle up > purple band
    Result: 17.22
    173/187

    3.Cool down
    5 min AB
    LF
    Addiotional: single arm KB press 3x10x6 kg - only left arm

  • Lördag 30/11 2019 Workout

    E2M for 16min
    Tempo Front Squat x 4 reps @ 31X1
    Build over the course of the 8 sets. Hit a heavy weight at the sixth set and repat that weight for sets seven and eight.
    +
    3rft
    20 singel arm DB thrusters(10/each arm)
    10 Strict Pull-Ups