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

  • 8min EMOM Workout

    alt. 8min EMOM
    20sec HSPU rest 40sec
    40sec Pistols (alt.) rest 20sec

  • Maastaveto Strength

    Mave 2x2

  • Pull up complex Workout

    Bottom - halfway - bottom - top - halfway - top = 1 rep

  • FatFarm 2020-03-19 Strength

    2 rounds Alkulämppä 25s work 10s rest
    1. Single unders
    2. KB clean&jerk
    3. KB snatch

    Every 2min x 4
    - 5-8 chin up + 5-8 strict press

    Every 2:30 x 5
    - 6 back squat

    3 rounds Core 25s work + 10s rest
    1. Side plank crunch L
    2. Side plank crunch R
    3. Hollow leg raise
    4. Upper ab crunch
    5. Rest

  • WOD 022013 Workout

    20 Clean and Jerks
    50 Sit ups
    Row 1000 M
    20 Clean and Jerks
    50 sit ups
    Row 500 M

  • Rest day Workout

    Rest day
    Active recovery for 60 min:
    Shoulder recovery flow
    Hip recovery flow

  • 18.6.2018 KK Workout

    Leppeee

  • TTP Strength 27.9.2016 S1 / week 6 Workout

    135 min
    WU & preparation for metcon 30 min

    1.SPP (Conditioning)
    Beat and compare your results to WK1 of this cycle

    A. For time
    21 – 15 – 9 > 12 - 9 - 6
    Deadlift @ 100/70kg (225/155lbs)
    Handstand push up > abmat
    Power clean @ 60/40kg (135/95lbs)
    Toes to bar
    Thruster @ 40/30kg (95/65lbs)
    Pull up
    Time cap. 15 minutes
    Result: 13.32

    Options. If finishing in 15 minutes is not realistic, adjust the rep scheme, load and/or movements as needed
    Rep scheme → A. 21 – 15 – 9 → B. 18 – 12 – 9 → C. 15 – 12 – 9 → D. 12 – 9 – 6

    B. Own skillwork: MU practice for 30 min
    Muscle up x 8 reps

    2.Strength
    A. Alternate A1 and A2
    A1. Deadlift (aim to beat your results from last week on each set)
    1 x 8, rest 2 minutes before A2
    1 x 6, rest 2 minutes before A2
    1 x 4, rest 2 minutes before A2
    > not done, back pain
    > GHD hip extension 3 x 12 reps
    A2. Push press – 3 x 1, rest 2 minutes before A1
    52.5 (55) (55)

    B. Alternate B1 and B2
    B1. Back rack walking lunge
    1 x 8 / side, rest 2 minutes before B2 / 50
    1 x 6 / side, rest 2 minutes before B2 / 52.5
    1 x 4 / side, rest 2 minutes before B2 / 55
    B2. Push press – 3 x 3, rest 2 minutes before B1
    3x3x47.5

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Weighted dip 8x8 Strength

    Weighted dip 8x8

  • The Shelter Workout

    Speed Test

    500m row