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

  • Bench press Strength

    BB bench press

  • Weightlifting Workout

    3*3 Power Snatch
    2*2 Power Snatch
    2*1 Power Snatch

    5*3 Snatch Balance
    Climbing

    3*5 Hang Snatch High Pull

  • Training the Basics Workout

    10 shoulder press
    10 front squat
    10 push press
    10 back squat
    10 inverse GHD sit-up
    10 OH squat
    10 bar kips
    10 pull-ups
    10 push-ups

    Focus on technique and build the movement up from an empty barbell. Do not add weight until the technoque is solid.

    Score: barbell weight; also record rubber bands used

  • Ninjat 14-16v Voima Workout

    Tempaus riipusta + 2 sek pito kyykyssä

    3 x 1 80-90%

    Tempaus maasta, pysäytys polven päällä + 2 sek pito kyykyssä

    3 x 1 80-90%

  • Nasty Girls Workout

    "Nasty Girls"

    3 rounds:

    50 Air Squat

    7 MU

    10 Hang Power Clean

  • 1.4.2019 Strength

    Split Jerk (from rack)

    9 x 2 @ 60 -

    SO 2:30

  • Jacked gymnastics + TTP Engine week 5 Strength

    Morning: 30 min
    30 min walking, including a breath ladder up to 10
    105/128

    Afternoon: 120 min

    1.Jacked gymnastics

    A. Ring MU technique
    B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
    12 7 5

    2.Skill: HSW practice for 10 min

    1. Conditioning from TTP Engine week 5 Breathing warm up Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
    30s @ rest
    Rest. 2 minutes between sets of intervals

    Row 1.52.4/500 m, 1.51.7/500 m
    AB cal: 42, 43
    165/182

    Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • 121224 Workout

    Three rounds:
    50 Squats
    7 Bar muscle-ups
    135 pound Hang power snatch, 10 reps

  • Strong for MU! Workout

    5 rounds otm

    min 1. 3-5 ring dips
    min 2. 5-7 strict chest to bar pull ups
    min 3. 7-10 kipping toes to bar

    Ring dip scaling options:
    Scale down:
    -eccentric (negative) ring dips or ring push ups.
    Scale up:
    - add weight.

    Chest to bar pull up scaling options:
    Scale down:
    -eccentric (negative) chest to bar
    Scale up:
    -add weight

    Toes to bar scaling options:
    Scale down:
    -Knee raises
    Scale up:
    -What about ankle weights?

    You can allways also scale the number of reps!

  • WARM UP Workout

    10-8-6-4-2
    Wall ball
    2-4-6-8-10
    Burpee jump-in
    2 rounds:
    5 Down dog to cobra
    Gymnastics shoulder flow