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

  • Bootcamp-treeni 58 Workout

    5 kierrosta aikaa vastaan

    10 shotgun-vatsaa
    10 askelkyykkyä käsipainot olkapäillä
    10 käsipainovauhtipunnerrusta

    Käsipainot 2 x 50 lbs / 35 lbs

  • 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

  • D-Day Remembrance wod Workout

    For Time
    1944 meter Row

    Then, 6 Rounds of:
    30 Burpees
    30 Sit-Ups
    30 Double-Unders
    30 Walking Lunges

    Time Cap: 50 minutes

  • Aerobic work + mobility Workout

    80 min

    A. Aerobic work for 50 min: easy AB
    131/143, 292 cal, 45-47 rpm

    B. Shoulder recovery flow

  • Oma EMOM Workout

    42 min
    15 cal row
    12 DB walking lunges 35 lbs x 2
    10 STOH 85 lbs
    10 DB snatch 45 lbs
    50 DU
    Rest

  • 10x500 row Workout

    Row 10 x 500m. rest work ratio 1/1 keep Times about the same.

  • Shoulder press sikiö Strength

    5x10toistoa

  • CFR 170319 Workout

    Metcon (Time)
    5 rounds for time of:
    10 Power Snatch @ 42.5kg/30kg
    10 Box jumps @ 24’/20”
    10 Toes to bar

  • Starting Strength Workout B Workout

    Back Squat 5-5-5 reps
    225-225-225

    Shoulder press:
    125 pounds, 3 x 5 reps

    Hang power clean, 5-5-5 reps
    135-145-150

    Bar Dips
    10-10

    Ab Crunch 15-15-15-15
    50 lbs