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

  • Aerobic work Workout

    70 min cycling

    23.0 km, avg. speed 20.1 km/h
    Avg. HR 115

  • 11-14-2012 Workout

    For Time
    21-15-9
    Burpees
    Pull-Ups
    ** 2 minute Rest (Counts In Total Time)
    21-15-9
    Box Jump Over (24/20") I did 24"
    200m Run

    Post WOD: Tabata Row

  • 11/14/12 Workout

    Strength: clean & jerk (33,43,53,63)

    WOD: 12min AMRAP
    7 push press @ 53lbs
    7 pull ups (blue band)
    7 power cleans @ 53lbs

    Results = 7 + 19

  • Prestation Fredag 29/9 2017 Strength

    C&J 1RM
    15-30min rest
    “Bergeron beep test”
    EMOM for as Long as Possible
    7 Thrusters (75/55 lbs)
    7 Pull-Ups
    7 Burpees

    Jämför med 2/6

  • Aerobic work + gymnastics + strength Strength

    Aamu: 30 min
    1 min walk/1 min run for 30 min
    4 km, 7.29/5.15 min/km
    130/155

    Iltapäivä: 90 min

    1.Skill
    A. Work on a specific skill using a follow along gymnastics session
    > ring muscle up follow along session

    2.Strength
    Alternate A1 & A2 for 4 rounds:
    A1. Back rack walking lunge x 16 reps, 8/side, rest 60 seconds
    40 45 45 45 kg
    A2. Hamstring machine x 8 reps, rest 90 seconds
    5 5 5 5 kg

    3.Cool down
    Easy assault bike for 5 minutes

  • Rest day Workout

    Total workouts of the week 9 hours, x 6

    Metcon: ma, ti, la
    Aer: -
    Squat: 1990 kg

    Gymnastics:
    C2B -
    Pull up 40
    T2B 50
    HSPU 65

    MU 6 pe
    BMU 10 ma
    HSW ma, ti, to

    Sleep 5/7, avg. 23.55

  • Ninjat 14-16v Voima Strength

    3 RM lisäpainodippi

    3 x 3 negatiivinen dippi

  • A. E7MOM Workout

    Every 7 minutes, for 21 minutes (3 sets) for times:
    400 Meter Run
    30 Kettlebell Deadlifts (24/16 kg)
    20 Goblet Squats (24/16 kg)
    10/7 Calorie Assault Bike

  • Gymnastics & TTP Engine week 4 Workout

    Aamu: 60 min

    1.Skill
    A. HSW practice for 20 min - best effort 6 steps

    2.Aerobic work
    Row for 20 min
    Avg. pace 2.24.6 / 500 m
    18 spm
    145/155

    Ilta: 110 min

    1.Skill
    A. BMU practice for 30 min
    9 bar muscle ups
    B. Rope climb practice for 10 min
    6 rope climb w/ new foot lock

    2.Conditioning
    A. 6-minute AMRAP
    5 Clean @ 70/47.5kg (155/105lbs) > 30 kg
    8 Toes to bar
    13 Wall ball @ 9/6kg (20/14lbs)
    Result: 3 rounds + 5 clean

    Active recovery (walk, easy AB/row/ski erg) for 5-minutes before part B / AB

    B. 6-minute AMRAP
    5 Power clean @ 70/47.5kg (155/105lbs) > 30 kg
    8 Handstand push up > abmat
    13 Wall ball @ 9/6kg (20/14lbs)
    Result: 3 rounds

    Active recovery (walk, easy AB/row/ski erg) for 5-minutes before part C / AB

    C. 6-minute AMRAP
    5 Hang clean @ 70/47.5kg (155/105lbs) > 30 kg
    8 Chest to bar pull up
    13 Wall ball @ 9/6kg (20/14lbs)
    Result: 2 rounds + 7 C2B

    Flow. Make sure to be active during the recovery period (think of this as a one continuous 28-minute piece with alternating 6-minutes of high intensity work and 5-minutes of low intensity work).

    3.Cool down
    A. Walk for 5 minutes or until your HR comes back down < 100bpm
    B. Lunge and/or Thoracic Flow

  • Police Games 2013 3.laji Workout

    Toistot 21-15-9 aikaa vastaan (9min aikaraja)
    Leuanveto
    Wall ball 9kg
    Pistoolikyykky jalan vaihdolla