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

  • 2.3.2017 Workout

    AMRAP 6:

    42 Double-unders
    30 Wallballs 20/14p
    18 T2B
    Rest 5 mins
    AMRAP 6:

    21 Double-unders
    15 Wallballs 20/14p
    9 T2B

  • 6 MINUTES // PULLUPS AND BURBEES Workout

    6 Minute amrap

    • 12 Pullups
    • 12 Burbees

  • Rest day Workout

    Rest, sick 29.4.-2.5.2019

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Metcon: ma
    Aer: ke, to
    Squat: 2460 kg
    BB: -

    Gymnastiscs:
    Pull up -
    CTB -
    TTB - 25
    HSPU - 40

    MU - ma, ke, pe - 36
    BMU -
    Bfly - 85
    Bfly CTB - ti
    HSW - ti, ke, pe - 25 m.

    Sleep 7/7
    Avg. tt. bed 22:25
    Avg. t. asleep 8 h 10 min
    EA. 39 kcal/FFM

  • Dip, Swing, Squat Workout

    Strength:
    Deadlifts
    (10 – 8) 5 – 5 – 5
    WOD:
    12 Min AMRAP
    4 ring dips
    8 Kettlebell Swings
    12 Squats
    *complete 3 deadlifts after every 2 rounds

  • TTP Engine 20.1.2017 week 3/6 Strength

    135 min
    WU for 10 min
    Skill: HSW practice for 15 min

    1.SPP (Skill)

    A. Challenge of the week. See part B (Can you finish this in under 1 minute? If not, how close can you get?)

    B. 4 rounds, each for time, start a new round every 4 minutes>
    Rep scheme 12 + 24 + 12 + 24
    15 thrusters @ 40/30kg (95/65lbs) > 25 kg
    25 double unders
    15 pull ups
    25 double unders

    Result: 1.49, 1.51, 1.48, 1.49

    C. 4 rounds, each for time, start a new round every 4 to 6 minutes > 3 rnds
    12 overhead squats @ 52.5/35kg (115/75lbs) > 30 kg
    15 burpee box jumps @ 24/20″
    18 KB swings @ 32/24kg (70/53lbs) > 9 HSPU abmat

    Results: 3.55, 3.55, 4.27

    2.Strength

    A. Rotate through (1 set of each for 4 rounds)
    A1. Deadlift, rest 2 minutes before A2, heavier than week 1
    1 x 8 @ 72.5-80%
    1 x 6 @ 77.5-85%
    1 x 4 @ 80-87.5%
    1 x 6 @ AHAFA

    A2. Back rack walking lunge – 4 x 8/s @ AHAFA (must be able to step through), rest 1 minute before A3
    4 x 16 x 50 kg

    A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
    40 45 45 50

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • 12.6.2019 Workout

    Recovery Workout 40 minutes
    Row 1000m
    50 Russian Twist
    20 SLDL w/KB`s @Light weight
    10+10 DB press light weight
    ja huoltoa

  • team of 3 amrap 30 rd, c2b, bfb Workout

    team of 3
    amrap 30
    5rd,
    5 c2b,
    5bfb
    switch after exersice

  • 9-19-15 Sprints (60m) Workout

    60m - on grass - 10x60m - range from 8.2 to 7.9

  • Ring muscle up & conditioning Workout

    105 min
    WU for 10 min

    1.Skill: MU practice for 60 min
    Muscle up x 10 reps

    2.Conditioning
    EMOM for 20 min:
    1. 8 HSPU abmat
    2. 10 T2B
    3. 12 wall ball
    4. 150 m run

    157/174

    3.5 min AB