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

  • SA DB Push Press Strength

    Singel Arm DB Push Press 3x8/8

  • Aerobic work + mobility Workout

    80 min
    A. Aerobic work for 45 min
    Nordic walking
    Avg. HR 124
    B. Hip recovery flow

  • Gymnastics Workout

    130 min

    1.Skill
    A. BMU practice for 30 min
    12 BMU
    B. HS practice for 20 min
    C. TTP strict MU follow along session
    + ring swings

    2.Strength
    Jonin HSPU-ohjelma
    A. 4*5 kipping HSPU, 3 sec down, rest 1 min between sets

    B. 4 rounds, rest 2 min between sets
    B1. OH yoke carry - not done
    B2. Single arm DB row, 4*8/s
    35 35 40 40 lbs

  • Wet Floor Workout

    AMRAP 20:
    75 Wallballs (20/14)
    60/45 Calorie Row
    45 Toes to Bar
    30 Burpee Box Jump Overs (24/20)
    15 Ring Muscle-Ups

  • TTP recovery session Workout

    80 min

    Step #1 – Breath work and warm up flow
    1.Diaphragm awareness / release drill (5 to 10 reps)
    2.Flow sequence, choose one or two

    Step #2 – Main recovery work
    A. For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
    2 Skin the cats
    4 Strict toes to bar
    6 Cossack squats, alternating sides
    10m Handstand Walk > HS wall runs
    20 cal Assault bike

    25 minutes, 2 rounds + 4 T2B

    B. Easy AB for 20 minutes
    111 cal, 45-46 rpm

    Step #3 – Optional (long) movement recovery flow
    Shoulder

  • 1 Pause Back Squat + 3 Back Squats Strength

    Build to today’s heavy…
    1 Pause Back Squat @ 33X1 + 3 Back Squats (no tempo prescription)

  • TTP Engine week 6 Workout

    Morning: 75 min

    2.Conditioning
    A. 3 x 800m @ start at 3km test pace, increase pace on each interval, jog 400m (at slow pace) for recovery before next repeat
    3.39 = 27.5 s/100 m 3.34 = 27 s/100 m 3.27 = 26 s/100 m

    Evening: 90 min

    Skill: ring muscle up practice for 75 min
    Progressions + 1 ring muscle up

  • Pk juoksentelua 3km Workout

    Salilta kotiin Hemmon kans. 30min hölkötellen.

  • TTP Engine week 5 Strength

    Aamupäivä: 120 min

    1.Weightlifting
    A. Snatch pull + snatch – 12 x (1+2) @ 65+%, EMOM.
    35 35 37,5 / 37,5 37,5 40 / 40 42,5 42,5 / - 42,5 42,5

    B. Split jerk w/ pause (2 sec) in receiving position – 12 x 2 @ 65+%, go every 60-90 seconds.
    40 40 42,5 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 47,5 47,5

    2.Strength
    A. Back Squat – 4 x 6+ reps @ 76-81%, rest 3 minutes between sets
    Last set 12 reps

    Ilta: 100 min

    1.Skill
    A. Ring muscle up practice for 50 min
    Progressions
    6 muscle ups

    2.Jonin HSPU-ohjelma, week 6, #1
    A. 6 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates
    Rest 1-1,5 min between sets

    B. 4 rounds as supersets, rest 2 min between sets
    B1. Strict ring dip AMAP - 2-3
    8 7 6 4
    B2. Legless rope climb + rope climb
    Sets 1, 2 & 3: 1 Set 4: - 30 cm

  • EMOM10 PU WB Workout

    Emom 10
    8 pull-ups
    8 wall ball shots