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

  • Conditioning- "Helen" Workout

    Outlaw 120825-
    “Helen”

    3 rounds for time of:

    Run 400m
    21 KBS 24/16kg
    12 Pullups (modified to 9 pullups)

  • "Air Force" WOD Workout

    For time:

    4 Burpees the start of every minute

    20 Thruster's
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squat

  • Mel Workout

    Warmup:
    2.5 mi run

    WOD:
    5 ROUNDS
    Run 100m
    10 burpees
    10 push ups
    10 mountain climbers
    10 sit ups
    10 squats

  • omia hommia -painnonnostoa- Workout

    Tempaus
    - lattiasta pysäytys polvelle, takaisin lattialle ja veto taskuille varpailleen (pieni veto - kädet suorat) x2
    - taskuilta, korkea veto varpailleen x2
    - lattiasta tempaus kyykkyyn ylös josta
    - snatch balance x2
    --- nousu 40kg asti

    Rive&työntö
    - työntöä tangolla - tanko otsalle varpaillaan josta tippuminen alle saksiin 3x3
    - rive&työntö 50kg asti
    - työntö 50kgx3

    Vatsat
    - 3x10 keppi niskan takana, kantapäät vastakkain
    - 8x 20s työ+ 10s lepo lankutus + hollow hold
    - 1x10 kotona penkillä jalkojen nostot
    - 3x3 syvien vatsojen rutisteluja

    Etunojapunnerruksia emom 10
    - suorin vartaloin päkiät lattiassa x2 joka alkava minuutti

  • 3 mile run Workout

    3 miles around my parents house... With a full stomachs.

  • Run + bodyrock Workout

    2 mile warmup + 15 min bodyrock

  • TTP TEST WEEK 4.10.2016 S2 Workout

    90 min
    WU for 15 min

    1.Rope climb

    A. Seated legless rope climb, 15ft rope – as many repetitions as possible in 5 minutes
    Result: 1
    Options. Choose the hardest variation you can perform any reps with >
    Seated legless up (down using feet)

    2.SPP (Conditioning) Test #2

    A. 30 Minute AMRAP

    A1. 3 rounds of:
    400m run
    21 kettlebell swings @ 24/16kg (53/35lbs)
    12 pull ups

    RECORD YOUR TIME FOR A1: 9.52

    THEN

    A2. 10 rounds of:
    3 power snatches @ 60/40kg (135/95lbs)
    15 wall balls @ 9/6kg (20/14lbs)

    RECORD TOTAL TIME AT END OF A2 (A1 TIME + A2 TIME): 29.31

    THEN

    A3. As many rounds as possible in remaining time of:

    1 power clean + jerk @ 60/40kg (135/95lbs)
    5 pull ups
    10 push ups
    15 air squats

    2 power clean + jerks @ 60/40kg (135/95lbs)
    5 pull ups
    10 push ups
    15 air squats

    3 power clean + jerks @ 60/40kg (135/95lbs)
    5 pull ups
    10 push ups
    15 air squats

    Etc.

    RECORD YOUR TOTAL REPETITIONS FOR A3: 6

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

  • TTP Strength 23.9.2016 S4 / week 5 Strength

    135 min
    WU for 10 min
    Skill: MU practice for 10 min
    Strict MU 2 x 1 reps

    1.SPP (Skill) – Part 1
    A. Ring muscle up – 1 x max reps in 35 seconds > not done
    B. 10 minute EMOM > Every 2 minutes, for 24 minutes
    Ring muscle up x 1
    Total of 12 muscle ups

    2.SPP (Skill) – Part 2
    Barbell Efficiency

    A. Push jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
    9x25 7x30 12x32.5 9x35

    3.Strength
    A. Alternate A1 and A2 (aim to beat last week)
    A1. Back squat – 3 x 1 @ AHAFA, tempo free, rest 3 minutes before A2
    A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

    B. Alternate B1 and B2
    B1. Bench press – 4 x 6 @ 77.5%+ (AHAFA), rest 2 minutes before B2
    1x6x40 3x6x42.5
    B2. Barbell bent over row (supinated grip) – 4 x 6 @ AHAFA, rest 2 minutes before B1
    2x6x40 2x6x45

    4.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • TTP Strength 26.9.2016 S1 / week 6 Strength

    Aamu: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested snatch W/U
    A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x35 3x37.5 3x40 6x42.5

    Iltapäivä: 120 min
    WU for 10 min
    Skill: BMU practice for 25 min
    Progressions

    B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
    25 35 45 52.5 57.5 57.5

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

    A. Back squat, tempo free
    A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
    A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
    A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

    B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
    B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
    B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
    B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

    C. Strict (deficit) HSPU
    C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
    C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
    C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

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

  • Aerobic work & mobility Workout

    30 min
    A. Aerobic work for 20 min
    Cycling
    B. Mobility work for 10 min