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

  • Rest day / mobility work Workout

    30 min mobility work: hip recovery flow

  • TTP Strength 6.9.2016 S2/ week 3 Strength

    120 min
    WU for 15 min
    Skill: MU practice for 20 min
    Progressions
    Muscle up x 6 reps

    1.Strength
    All movements as heavy as form allows (AHAFA), tempo free
    A. Alternate A1 and A2
    A1. Deadlift
    1 x 10, rest 2 minutes before A2 / 77,5
    1 x 8, rest 2 minutes before A2 / 82,5
    1 x 6, rest 2 minutes before A2 / 87,5
    A2. Push press – 3 x 2, rest 2 minutes before A1

    B. Alternate B1 and B2
    B1. Front rack walking lunge > not done
    B2. Push press – 3 x 5, rest 2 minutes before B1

    2.SPP (Conditioning)
    A. 8 rounds for time
    4 squat snatches @ 80/57.5kg (175/125lbs) > 35 kg
    8 lateral burpees over the bar
    16/12 cal assault bike
    You must come to the bar fully focused each time, make every lift.
    Time cap. 24 minutes
    Result: 23.36
    178/187

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Sevenish Intervals Workout

    16x2min AMRAP
    (90sec Hard/30sec Recovery)

    7 HSPU
    7 Thrusters 60/40kg
    7 K2E
    7 Deadlifts 110/75kg
    7 Bar Facing Burpees
    7 KB Swings 32/24kg
    7 Pullups
    7 Power Cleans & Jerk 60/40kg

  • Front Squats, Sit-Ups, Dips Workout

    Three round for time of:

    50 Front squats (45/33)
    20 Sit-ups
    20 Dips

    33# front squats, GHD sit-ups, ring dips with 1/2 blue band

  • Pikkujoulukilpailut Strength

    180 min

    WU for 45 min for events 1 & 2

    Event #1
    A. 5 min AMRAP with partner, YGIG:
    5 T2B
    10 box over burpee
    15 D-balls over shoulder @ 50 lbs

    Straight to Event #2
    B. 5 min time to find 1 RM power clean + push press
    Result: 57.5 kg

    Event #3
    C. For time, complete the reps synchronized with partner:
    20 power snatch @ 25 kg
    20 box jump 20"
    20 squat with sandbag
    100 m farmer's carry w/ 2x20 kg KBs
    + 10 rope climbs for the whole team
    Result: 6.10

    Event #4
    D. For time, as a relay:
    7 cal AB
    10 KBS @ 20 kg
    10 deadlift @ 60 kg
    10 pull up
    Result (team): 6.30

    Final placement 5th

  • Tapsan "PK" treeni Workout

    3 rounds for time:

    50 airsquats
    35 push up
    20cal row

  • Aerobic work Workout

    Aerobic work for 45 min
    1 min walk/2 min run
    6.59/5.34 min/km
    6.75 km 47.00
    134/157

  • 42k in pieces Workout

    4 rounds for fun:

    1k air assault run
    1k ski
    2k row
    6.5k bike

    Goal is to keep steady pace.

  • 23.3.2019 Masters SM Workout

    Eilinen/lepo

  • TTP Strength 3.9.2016 S5 / week 2 Strength

    135 min
    WU for 15 min

    1.Weightlifting
    Warm up
    A. Suggested snatch W/U
    Main set
    A. Snatch (singles), build load up progressively, start @ 60% build up to 90% > not done

    B1. CFG Games Regionals 2016 #1, Snatch pyramid
    For time:
    10 squat snatches (185/135 lb.), by 2:00 > 27.5 / 25
    8 squat snatches (205/145 lb.), by 4:00 > 32.5 / 27.5
    6 squat snatches (225/155 lb.), by 6:00 > 37.5 / 32.5
    4 squat snatches (245/165 lb.), by 8:00 > 42.5 / 37.5
    2 squat snatches (265/175 lb.), by 11:00 > 47.5 / 42.5

    REST 10 MINUTES, THEN

    B2. Repeat the ladder, starting @ 20/10lbs lighter than on B1, BEAT your B1 time!
    Results: 10.50, 8.58

    2.Strength
    A. Front squat > not done
    Skill: MU practice for 60 min
    Progressions
    Muscle up x 13 reps :)

    3.Cool down
    A. Easy row or assault bike for 10 minutes, HR < 140