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 week 1 Strength

    90 min

    1.Strength
    A. Overhead squat – 4 x 3 @ AHAFA, tempo 21X1, rest 3m between sets.
    30 35 35 35

    B. Alternate:
    B1. Back squat - 4/3/2/4/4 @ 80-85%, tempo 20X1
    70 70 75 70 70 kg
    B. Shoulder press – 4 x 5 @ AHAFA
    30 27.5 27.5 30 kg

    C. Rotate C1 / C2 / C3 for 3 rounds
    C1. Single leg KB deadlift – 8/side @ AHAFA, tempo 2010, rest 90s
    16 16 16 kg
    C2. Bulgarian split squat – 8/side @ AHAFA, tempo 2010, rest 1m
    30 30 25 lbs
    B3. Single arm KB overhead carry – 20m/side @ AHAFA, rest 90s
    12 16 16 kg

    2.5 min AB

  • Jacked gymnastics Workout

    60 min

    1.Jacked gymnastics
    A. Ring Muscle-up Threshold
    - Ring Swings (5 x 5)
    - Ring Muscle-up Pull & Transition Drill (5 x 5)
    - Kipping Ring Muscle-ups (5 x 1 attempts)
    If you can already do 1 rep, go for 2 or 3 and hit a PB.
    Results: 1 1 2 2 2 reps :)

    2.Mobility
    2 rounds:
    - 30s top of crab extension rocks with 180 external rotation
    - 10s rest to shake out arms
    - 30s top of crab extension rocks with 90 external rotation
    - 10s rest to shake out arms
    - 30s top of crab extension rocks with neutral hand placement
    - 60s rest
    3 rounds:
    - 30s standing active shoulder extension
    - 30s rest

  • Open gym Workout

    Open gym 1:30-3:00

  • Snatch pull 4x2 Strength

    Snatch pull, four doubles, two first without straps

  • Pause Jerk 4x2 Strength

    Pause Jerk four doubles

  • Squat Cleans Workout

    3 RFT
    50 Double Unders
    15 Squat Cleans (30kg)
    15 Burpeees
    50 Double Unders

  • TTP Strength week 2 + gymnastics Strength

    130 min

    1.Skill
    A. BMU practice for 30 min
    - Progressions
    - Bar muscle up 9 x 1 reps
    B. HSW practice for 15 min

    2.Strength
    A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
    55 60 65 65 60 kg

    B. Alternate B1 / B2 for 4 rounds
    B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
    > AMAP, abmat + 5 kg plate, 8 4 6 5
    B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
    40 40 35 35

    3.Skill / Gymnastics
    B. Chest to bar pull up
    B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
    Result: 17 reps, PR!
    B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
    6 6 3 6 5 6 6 reps

    4.5 min AB + mob.

  • CFH PushPull W1 Pull1A Workout

    Max reps of strict c2b / strict pullup / supine ring row / ring row

  • 17.3.2018 masters sm Workout

    tempaus
    1@70%
    1@75%
    1@80%
    kolme kertaa läpi

    Rive+ työntö
    1+1@70%
    1+1@75%
    1+1@80%
    kolme kertaa läpi

    Takakyykky

    3x3@70%

    Boksi hypyt
    5x3

    Tai Leppävirta

  • Snatch MC: C2B, Burpees Workout

    Snatch
    2-2-2-2-2 (Squat snatch as long as you can and switch to power if it allows more weight).

    21-15-9
    Chest to Bar Pull-ups
    Burpees

    ???