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

  • Weightlifting strength Strength

    2-2-2-2-2 of:
    BB Clean & Jerk
    Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
    senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.

  • VKO50 Treeni 1B Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
    10 askelkyykky vuorojaloin tanko niskassa (saa olla raskas)
    10 kyykkyhyppy niin korkealle kuin mahdollista
    6-10 leuanveto
    6-10 dippi telineessä

  • Marja-Leena Workout

    10 rounds:

    10 thrusters
    10 vatsalinkkua

    5 rounds:

    5 leukaa kuminauhan kanssa
    5 dippiä laitteessa

  • TTP Strength week 3 Strength

    Morning: 60 minutes of walking

    Afternoon: 105 min

    A. Skill: MU practice for 60 min

    2.Strength
    A. Back squat, rest 3 – 5 minutes between sets
    1 x 7 @ 77-82%
    1 x 5 @ 81-84%
    1 x 3 @ 83-85%
    1 x 7 @ AHAFA

    B. For quality, 3 rounds of:
    10 v-ups
    10 tuck-ups
    10 hollow rocks

  • TTP Strength week 3 Strength

    75 min

    1.Weightlifting
    B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
    52,5 52,5 52,5 55 55 57,5 57,5 60

    2.Strength
    A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
    1 x 5 @ 80-82% 65
    1 x 4 @ 82-84% 67,5
    1 x 3 @ 84-86% 70
    1 x 3 @ AHAFA 70

    B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
    1 x 8 @ 75-77%
    1 x 6 @ 79-81%
    1 x 4 @ 83-85%
    1 x 6 @ AHAFA

  • TTP Strength week 3 Workout

    135 min

    1.SPP (Skill)
    A. MU practice for 45 min
    Follow along gymnastics session

    2.Conditioning

    A1. 6 minute AMRAP
    50 double unders
    10 overhead squats @ 52.5/35kg (115/75lbs)
    5 ring muscle ups > 15 C2B
    Result: 1 + 7 C2B

    Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

    A2. 6 minute AMRAP
    5 pull ups
    10 push ups
    15 air squats
    Result: 4 + 4 push up

    Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

    A3. 6 minute AMRAP
    20 cal Assault bike
    10 deadlifts @ 100/70kg (225/155lbs)
    10 bar facing burpees
    Result: 1 + 3 bfb

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

  • 3x4min row Workout

    4min mellan set

  • 11-11-12 Front Squats & Metcon (Row, WB, KB, Burpees) Workout

    Strength:

    Front Sq: 8x155, 8x175, 8x195, 8x215, 8x235, 5x255

    Metcon:

    Buy in 500m Row then 4 Rnds: 25 WBs (20ln), 25 KBs (53lbs)

    Time: 20:56

  • 20 min emom power snatches Strength

    EMOM 5:
    5 TNG power snatch ( 70%)
    EMOM 5:
    3 TNG power snatch ( 80%)
    Every 30s for 5min:
    1 power snatch ( 87.5% and +)
    EMOM 5:
    3 TNG power snatch ( 80%)

    No rest btw EMOM´s.

  • Diane w kb carries Workout

    100 ft KB overhead walk (55/35)
    21 DL (225)
    21 HSPU
    100 ft KB farmers carry (55/35)
    15 DL
    15 HSPU
    100 ft KB overhead walk
    9 DL
    9 HSPU
    100 ft KB farmers carry