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

  • Backsquat-6/4/2/6/4/2 Strength

    -Build up, little back and again up/rest as needed
    -Sets 3&6/with little pause in bottom

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 25 min
    - Bfly 20

    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU+A+H 5 x 1
    - MU + CTR 3 x 1
    - MU 4 x 1 + 7 x 2
    - MU x 26

    B. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    2.Bench press
    5x5+ @ 82%
    - Rest as needed
    - 49.5 kg
    - Last set 7 reps

    3.Strength
    A. 4 sets:
    DB Prone row x 8 - 30 30 30 30 lbs
    GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.

  • B. Snatch Technique Workout

    3 Sets:
    3 Snatch Drops
    2 Snatch Balances
    Technique loads - keep it light and fast.

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    A. 8 x 750 m @ 2:08-2:10/500 m pace
    - Rest 45 s between sets
    - Avg. speed 2.08.4
    - SPM 25
    - HR 169/183
    Cool down for 5 min

    PM: 150 min
    Warm up + COS 25 min

    1.HSW
    - 14 m

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps

    B. Bottom of ring dip swings
    - Accumulate 70 reps

    C. MU
    - MU + CTR 2 x 1
    - MU 12 x 2
    - MU x 26

    3.Bench press
    5 x 5+ @ 84 % - 50.5 kg
    - Rest as needed
    - Last set 6 reps

    4.Strength
    A. 4 sets:
    Three point DB row x 8+8 (Heavy!) - 35 35 40 40 lbs
    DB Supinated lateral raise x 8 - 2 2 2 2 kg
    - Rest 90-120 s between sets

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BFLY + BCTB
    - Drills
    - BFLY 25
    - Kip swing + BCTB 7 x 3+3

    3.SHSPU strength
    A. Box pike negatives 4 x Tough effort
    - Rest as needed
    - Feet on box 20"
    - 4 4 3 4

    B. Push ups 5 x Max effort
    - Rest as needed
    - 16 15 13 12 11

    4.Back squat
    - 6 x 1 @ 90-93 %

    5.Strength
    - Done on Friday

  • Ninjat 14-16v Voima Strength

    3 x 3 raakatempaus riipusta

  • 3 x 4 min AMRAP: T2B / Deadlift / Front Squat Workout

    4 min AMRAP:
    • 9 Toes to Bar
    • 9 Deadlifts 95/65#
    • 9 Front Squats 95/65#
    2 min Rest
    4 min AMRAP:
    • 6 Toes to Bar
    • 6 Deadlifts 135/85#
    • 6 Front Squats 135/85#
    2 min Rest
    4 min AMRAP:
    • 3 Toes to Bar
    • 3 Deadlifts 185/115#
    • 3 Front Squats 185/115#
    Goal: 4 + 4 + 4 rounds (216 reps).

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    12 x 500 m @ 2:08-2:10/500 m pace
    - Rest 30 s between sets
    - Avg. pace 2.08.6/500 m
    - Avg. HR 167/182
    Cool down for 5 min

    PM: 160 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. MU
    - Drills
    - MU+CTR 4 x 1
    - MU 2 x 1 + 6 x 2
    - MU x 18

    B. Parallel blocks (alternating bottom of dip swings and) support swings
    - 10x 3+3+3+3 > 5 x 10

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - Bfly - 6 8 8
    - Kip swing + CTB - 6x3+3 2x4+4

    3.Split jerk
    - Heavy triple from blocks

  • Death by pull-ups Workout

    1. Minute one pull up
    2. Minute two pull UPS Etc.

  • TTP Engine week 6 Strength

    90 min

    1.Strength
    A. Shoulder Press – Build to a 3 RM for the day in no more than 15 minutes

    2.Skill
    A. HSW practice for 30 min

    3.Aerobic work
    A. Easy AB for 30 min
    194 cal, avg. rpm 47, 18.1 m/hr
    133/146