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

  • TTP Strength 13.12.2016 week 4/6 Strength

    135 min
    WU for 10 min
    Skill: MU practice for 40 min
    Progressions
    Muscle up 8 x 1 reps

    1.Strength

    A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
    A1. Back squat – 5 x 5 @ 80-85%. Start at low end of the % range and add load each set to build towards the high end (if possible)
    A2. Strict press – 5 x 5 @ 75-82.5%
    27.5 30 30 30 30
    A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pull ups
    10 8 2x6x2.5 kg

    2.SPP (Skill)

    A. Scenarios for time, until you hit your fastest possible time for the day
    15 toes to bars
    10 deadlifts @ 52.5/35kg (115/75lbs)
    5 power snatches @ 52.5/35kg (115/75lbs)
    Result: 1.32, 1.19

    B. 4 rounds, each for time, start a new round every 3 or 4 minutes
    20 pistols, alternating > 2 rounds
    5 muscle ups > turn w/band, black
    10 hang power cleans @ 55-65%1RM > 35 kg
    Result: 2.19, 2.04

    C. 7 minute EMOM
    5 to 15 cal assault bike > no AB, only HSPU
    3 to 5 (deficit) handstand push ups > no deficit / 7 x 4

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

  • Snatch grip push press behind neck 4x4 Strength

    Snatch grip push press behind neck 4x4

  • 19.9.2017 +35 Workout

    No feet power snatch
    6x2@65-75%

  • Volleyball Workout

    Volleyball

  • The shelter Workout

    6 Sets of:

    1 Push Press Max load
    1 Back Squat Max Load (tempo 2210)
    3 2-KB Shoulder Press @ 24/12kg
    6 Alternating 2-KB Push Press @ 24/12kg
    6 One-arm Ring rows (each side)
    6 Ring rows (feet elevated) – tempo 1310

  • Air Squat + Bench Press Workout

    39-36-33-30-27-24-21-18-15-12-9
    Air Squats
    DB Bench press 2x15kg

  • Rest day Workout

    Rest day

    KIHU:n pikkujoulut

  • four wheel Workout

    2 Rounds:
    75 du
    15/12 Calorie Assault Bike
    12 Squat Cleans (115/80)

  • TTP Strength 12.12.2016 week 4/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Progressions
    BMU 15 x 1 reps

    1.Weightlifting

    A. Suggested snatch warm up
    A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

    B. Clean and jerk – not done

    2.SPP (Conditioning)

    A. 4 minute AMRAP
    50 GHD sit ups
    Max distance row / 335 m

    REST 3 MINUTES

    B. 4 minute AMRAP
    50 wall balls @ 9/6kg (20/14lbs)
    Max distance row / 315 m

    REST 3 MINUTES

    C. 4 minute AMRAP
    50 burpees
    Max distance row / 80 m

    REST 3 MINUTES

    D. 4 minute AMRAP
    50 air squats
    Max distance row / 580 m

    Score. Total distance on the rower = 1310 m

    3.Cool down
    A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
    B. Lunge Flow

  • Athletic drills Workout

    EISB Students, get faster by using this fun athletic drills before your main part of WOD.