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

  • Gym Workout

    WU: 400m run
    3 rounds
    10 kb swing 24kg
    10 kb hight pulls 24kg
    15 air squats
    15 push ups

    WOD: for time
    75 DU
    50 WB
    25 burpees
    50 WB
    75 DU

  • Perjantai 17.8 Workout

    Body Armor
    3 x 12 Bulgarian Split Squats, each leg
    3 x 18 Barbell Good Mornings
    3 x 100 Meter Kettlebell Front Rack Carry

  • 10 Rounds Workout

    10 rounds
    10-9-8...3-2-1x reps of
    Air squats
    Pull-ups
    Push-ups
    Tuck jumps
    Dips

  • Police Games 2013 3.laji Workout

    Toistot 21-15-9 aikaa vastaan (9min aikaraja)
    Leuanveto
    Wall ball 9kg
    Pistoolikyykky jalan vaihdolla

  • Gymnastics & TTP Engine week 4 Workout

    Aamu: 60 min

    1.Skill
    A. HSW practice for 20 min - best effort 6 steps

    2.Aerobic work
    Row for 20 min
    Avg. pace 2.24.6 / 500 m
    18 spm
    145/155

    Ilta: 110 min

    1.Skill
    A. BMU practice for 30 min
    9 bar muscle ups
    B. Rope climb practice for 10 min
    6 rope climb w/ new foot lock

    2.Conditioning
    A. 6-minute AMRAP
    5 Clean @ 70/47.5kg (155/105lbs) > 30 kg
    8 Toes to bar
    13 Wall ball @ 9/6kg (20/14lbs)
    Result: 3 rounds + 5 clean

    Active recovery (walk, easy AB/row/ski erg) for 5-minutes before part B / AB

    B. 6-minute AMRAP
    5 Power clean @ 70/47.5kg (155/105lbs) > 30 kg
    8 Handstand push up > abmat
    13 Wall ball @ 9/6kg (20/14lbs)
    Result: 3 rounds

    Active recovery (walk, easy AB/row/ski erg) for 5-minutes before part C / AB

    C. 6-minute AMRAP
    5 Hang clean @ 70/47.5kg (155/105lbs) > 30 kg
    8 Chest to bar pull up
    13 Wall ball @ 9/6kg (20/14lbs)
    Result: 2 rounds + 7 C2B

    Flow. Make sure to be active during the recovery period (think of this as a one continuous 28-minute piece with alternating 6-minutes of high intensity work and 5-minutes of low intensity work).

    3.Cool down
    A. Walk for 5 minutes or until your HR comes back down < 100bpm
    B. Lunge and/or Thoracic Flow

  • Mr blue sky Workout

    50 burpees
    40 abmat Situps
    30 kettle bell swings
    20 pull ups (purple)
    10 hand stand pushups (box)
    20 pull ups (purple)
    30 kettle bell swings
    40 abmat Situps
    50 burpees

  • TTP Strength week 1 Strength

    135 min

    1.Skill: HSW practice for 20 mi

    2.Strength
    B. Rotate through B1 / B2 / B3 for 4 rounds
    B1. Front rack walking lunge – 20m @ AHAFA, rest 90s before B2
    40 40 40 40 kg
    B2. Strict (tempo) ring dip – 8 to 10 @ AHAFA, tempo 2020, rest 1m before B3
    7 7 7 6
    B3. Legless rope climb – 1 to 3 @ AHAFA, rest 1m before B1
    1 1 1 1

    3.Conditioning
    A. 6-minute AMRAP
    30 Double under
    15 Power snatch @ 35/25kg (75/55lbs) > 15 wall ball 14 lbs
    Result: 4 + 3 Du

    Rest 3-minutes before part B

    B. 6-minute AMRAP
    3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
    Thruster @ 35/25kg (75/55lbs)
    Bar facing burpee
    Chest to bar pull up
    Result 1: 11 thruster @ round 12
    Result 2: 9 thruster @ round 12

    Rest 3-minutes before part C

    C. 6-minute AMRAP
    15 Box jumps, 24/20″
    12 Push press @ 52.5/35kg (115/75lbs) > 2 x 20 lbs DBs
    9 Toes to bar
    Result: 3 + 2 box jump

    Rest 6-minutes, then repeat either A, B or C (your choice)

    4.Cool down
    A. Easy row or assault bike for 5 minutes, HR < 140
    B. Lunge Flow

  • 6 round 5 min amrap Workout

    2 full rounds:

    Air bike 5 min
    Ski ergo 5 min
    Row 5 min

  • Every 90 sec 1 squat snatch Strength

    Every 90 sec 1 squat snatch
    until failure

  • Dl 2 rm 2" def Strength

    Dl 2 rm 2" deficit