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

  • Fundamentals burpees +jumping pull ups + airsquats + bearcrawl Workout

    AMRAP 12
    10 burpees
    10 jumping pull ups
    10 airsquats
    10m bearcrawl

  • Mostly just Burpees Workout

    5 RFT
    5 front squat 70kg
    10 burpees
    5 DL 70 kg
    10 burpees

    Use the same bar
    TC: 25 min.

  • 42,2km assaultbike Workout

    Marathon with assaultbike.

  • GER_Kulmbach_28062017 Workout

    Teams of 2, only 1 is working:
    4 min @ each station, 30 sec rest b/t:
    Prowler Push, 70/50
    D-Ball shoulders, 50/30
    Bike (for cal)
    Tire Sledge Hammer, 10/6
    Wall-Balls, 9/6
    Burpee Box Jump overs, 24/20“

    (Teams of 3 do 5 min each station)

  • Strict Chest to Bar Pull-Up Workout

    21X1; 4-6reps; rest 60sec x 3 sets (if you cannot achieve a chest to bar strict, then use some assistance to achieve the full range of motion)

  • Second last day Workout

    For time

    • 1000m row
    • 50m Front rack walking lunges 50kg

    5 rounds:
    - 15 Wallballs
    - 15 Pullups
    - 15 pushups

    • 30m Front rack walking lunges 50kg

  • Warmup D18 Workout

    4 Sets - Move slowly and with intention through all of the following movements.
    8 Quadruped Hip Extensions 
    20sec Glute Bridge 
    rest 15sec 
    2 Wall Walks 
    10 Back Extensions on GHD 
    rest 60sec

  • 6-29 EMOM Strength

    Skill work- EMOTM for 12 Minutes
    Evens- 6 Strict Pull Ups (Can be weighted with dumbbell or med ball between feet)
    Odds- 6 Strict HSPU

  • Swim Workout 290617 Workout

    10 min easy warm up (all strokes)

    Rest 5 min

    Then:

    8 x 100m crawl

    2 min rest between sets.

  • TTP Engine week 4 Workout

    Aamu: 90 min

    2.Conditioning
    Warm up
    A. Run or run/walk (45”/15”) for 5 minutes.
    B. Preparatory Running Drills
    B1. 2 x 20m of high knees. Run back
    B2. 2 x 20m of butt kicks. Run back
    B3. 2 x 20m of skipping. Run back
    B4. 2 x 20m of high skipping (big extension!). Run back

    Main set
    A. 2 sets of 600/400/200/400 m repeats @ see notes below, w/ 40 sec (after 600 m) – 30 sec (after 400/200 m) rest between repeats, 5 min rest between sets
    Times: 2.35, 1.43, 0.50, 1.41, 2.32, 1.41, 0.49, 1.35

    Ilta: 135 min

    1.Skill
    A. Ring MU practice for 60 min
    Progressions
    3*1 + 3*2 muscle ups, doubles assisted

    2.Strength
    Jonin HSPU-ohjelma, week 5, #1
    A. Kipping HSPU 6 x 4 reps, 3 sec down, deficit 5 kg plates

    B. 4 rounds as supersets, rest 2 min between rounds:
    B1. Strict dip AMAP - 1-2
    8 7 6 5
    B2. 1 legless rope climb + rope climb
    Set 1: -30 cm, sets 2, 3, 4: halfway up

    3.For quality, 12 min EMOM:
    1) Strict T2B - 4*8 reps
    2) Chin up hold - 4*20 sec
    3) HS hold facing the wall 4*30 sec

    4.15 min easy AB