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

  • Two Bitches Workout

    Happy Birthday Chris!!!

    Fran

    21-15-9

    Thrusters 115/75#

    Pull ups

    Then, Grace

    30 Clean and Jerks for time 115/75#

    That one ruined me on my first day back...good lord. I was panting like a dog. Ouch.

  • Muscle & Power, AV2 Strength

    KB swing 40-30-20-10 reps

  • Run/walk Workout

    For 50 min:
    1 min walk / 2 min run
    136/161
    7 km

  • Hard routine Workout

    100 min
    Warm up for 15 min
    1.Gymnastics
    A. Kipping pull up + butterfly pull up practice
    - 4 sets

    B. Every 90 s. for 5 total sets:
    - 4 kip pull up + 3 bfly x 2
    - 3 kip pull up + 2 bfly x 3

    2.Conditioning
    6 x 3 min on : 2 min off
    A. 15 cal bike
    5 BMU
    Max reps burpee box jump over
    Reps: 13 12 12 = 37

    B. 15 cal bike
    12 TTB
    Max reps hang power clean @ 40 kg
    Reps: 15 17 19 = 51
    Total of 88 reps
    HR 158/179

    3.Strength
    A. 3 sets, rest 1 min between supersets
    10 x Barbell bent over row - 30 kg
    8 x ring push up

    B. EMOM7 - abs

  • Mielensäpahoittajan humppa Workout

    Cash in 1000 m run

    3 rounds:
    20 push-ups
    40 abmat sit ups
    10 hspu
    5 headstand w-ups
    60 single unders

    Cash out 1000 m run

  • Calories and DB snatches Workout

    45 min AMRAP:
    40 Cal Air Assault
    40 Alt DB Snatch 20kg
    30 Cal Ski
    30 Alt DB Snatch 22.5kg
    20 Cal Row
    20 Alt DB Snatch 25kg
    15 Cal Air Assault

  • TTP Engine week 3 Workout

    Morning: 90 min

    1.Skill:
    A. HSW practice for 15 min
    B. Ring muscle up practice for 50 min
    Progressions

    Evening: 75 min

    2.Conditioning
    Own team metcon with Viivi & Miia, 1 works 2 rest
    A. 20 min AMRAP
    100 cal ski
    50 push ups
    100 KB swings @ 24 kg
    50 push ups
    Result: 1 round + 3 KB swing

    B. 21 minute EMOM, rotating minutes
    (1) – 10 to 15 Deadlift @ 35-50% 1 RM / 7*10*45 kg
    (2) – 5 to 18 Pull up / C2B 7*7 reps
    (3) – 30 to 60 Double unders / 30 reps

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • DL's and HSPU's Workout

    WOD:

    Deadlift (275/185)
    Handstand Pushups

    5-4-3-2-1-2-3-4-5 rep rounds, for time.

  • 3 km run for time Workout

    50 min

    From TTP Engine 18.5.2017
    1.Conditioning
    A. 3 km run for time

    Data points to track for 3km run:
    Total time. 13:48, 27.5 seconds / 100 m
    Lap times -
    Avg. HR. 184
    Max. HR. 193
    HRR (HR recovery). 169
    HRRD (HRR differential). 193 - 169 = 24

  • Gymnastics + aerobic work Workout

    90 min

    1.Gymnastics
    A. BMU practice for 30 min
    9 BMU
    B. HSW practice for 15 min

    2.Conditioning
    A. Easy AB for 30 min
    154 cal, 141/149