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

  • WOD Workout

    3 rds

    100 m Sprint
    10 Burpee box jump overs
    100 m Sprint
    10 Wallball

  • 11-5-15 Sprints (60m, 150m) Workout

    60m - 7x60m - 7.85, 7.43, 7.41, 7.35, 7.45, 7.38
    150m - 1x150m - 20.88

  • Pause overhead squats Strength

    Focus: Pause Overhead Squat 5x1

     5 second Pause in the hole. Add weight each round.

    Metcon: 3 RFT

     10 Hollow Rocks

     20 MB Sit Ups 20/14

     30 Russian Twists 20/14

     20 Back Extensions

     10 V Ups

     

    Score: Time

  • Event 4 individuals Workout

    4 rnds

    28 pistols alternating
    15 power clean 50 kg 115 lbs

  • Arnold G6 Workout

    Podipilding

  • TTP Foundations 25.7.2016 / S1 week 3 Strength

    120 min
    WU for 15 min
    Skillwork: MU practice for 20 min
    1.Strength
    Alternate
    A1. Back squat 5x4 @ 80-85% 1 RM, r. 2 min
    A2. Strict press 5x4 @ 77.5-82.5% 1 RM, r. 2 min
    29 30 30 31 31

    2.SPP
    A. For time:
    21-18-15-12-9-6-3
    Assault bike calories
    Power snatch @ 25 kg > 20 kg
    Result: 19.31
    176/184

    3.Cool down
    139/184
    5 min AB, TF

  • TTP Foundations 26.7.2016 / S2 week 3 Strength

    75 min
    WU for 15 min

    1.Weightilifting
    Snatch warm up
    A. High hang snatch w/2 sec pause @ receiving position 9 x 1 @ 65 % + 1 RM, EMOM, move up on weight every 3 minutes
    3x35 2x37.5 3x40 1x42.5

    B. Clean & jerk - build to a heavy single for the day

    2.SPP (skill)
    A. Practice pistol skill progressions from video > done

    Barbell efficiency
    B. Hang power clean - 4x7 @ 50 % 1 RM, add load if moving well
    35 35 40 42.5

    1. Cool down 5 min row 129/164

  • Weightlifting Strength

    110 min
    WU for 15 min
    1.Weightlifting with Jyrki
    A. Työntö nsktk pukeilta
    4x25 4x25 3x35 3x40 2x45 2x50 50
    B. Työntö vuorotellen nsktk ja edestä, pukeilta
    4x25 4x25 4x35 3x2x45
    C. C&J

    2.SPP (skill)
    A. 12 min EMOM
    1. 5 to 10 C2B > 8
    2. 5 push jerk @ 60 % 1 RM jerk > 40 kg

    3.Cool down
    5 min AB, LF

  • TTP Foundations 1.8.2016 / S1 week 4 Strength

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

    1.Weightlifting
    Snatch warm up
    A. Snatch 9 x 1 @ 65 % + EMOM, add weight every 3 min.
    3 x 35 / 3 x 40 / 3 x 45

    B. C&J - build to a heavy triple - perform all clean first then jerks
    25 35 45 52.5 57.5

    2.Strength
    A. Alternate - build to a heavy set of 5 in 5 sets, start counting @ 70 %
    A1. Back squat 5x5
    A2. Strict press 5x5
    26 28 30 4x31 31

    3.Cool down
    5 min AB, TF
    135/180

  • E.A.S.T Workout

    Team of 2 finish 1, then finish 2
    1. BOTH have to complete all reps, not together
    50 Light Deadlift (165lb cap)
    25 Box Jumps
    50/ See-Saw DB Shoulder Press (30lb cap)
    50 OH Band Triceps (loop from high bar)
    100 Back Fly Tubing Bands
    Sprint Curve 5x .1miles each
    Then,
    2. EACH PARTNER
    50 Partner Nordic Curl (kneel on AbMat)
    50 Partner Resisted Ball Chest Press
    50 Partner Leg ups (hold onto ankles)
    50/Hand Partner Plank high Fives (facing each other)
    25/ VSIT Ball Pass