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

  • 21-15-9 x 3 and 2 half miles Workout

    Half mile
    21-15-9, thrusters, goblets, high pulls
    Half mile

  • Eva Workout

    “Eva”

    800m Run

    30 KBS 2p/1.5p MOD 1p

    30 Pull ups MOD jump from box

    5 rounds

    Yowers! Ripped hands but made it through.

    Time: 54.00

  • WOD for oct 29 Workout

    A) 500m row
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    B) 5x5 front squat

  • 10/01/2017 Workout

    Using a 45 minute time cap, 20-1 press ups, 1-20 sit ups. 10 diamonds between press ups and sit ups, 3 30kg bumbbell bench press after each round. Each full round is 34 reps. Managed to complete the diamonds on the 16th round. 480 total reps.

  • Aerobic work Workout

    Run for 35 min
    5.4 km
    142/157
    6.31/5.22 min/km

    Iltapäivällä lihashuolto JH 60 min.

  • Gymnastics + strength Strength

    90 min
    WU for 15 min
    - 20 TTB
    - 25 bfly

    1.GS
    A. HS/HSW for 15 min
    - Drills
    - 8 m.

    B. EMOM12:
    1) Parallette pash through - 8 10 10
    2) Strict TTB - 8 8 8
    3) L-sit on parallettes - 15 15 15 s.
    4) rest

    2.Strength
    A. BS - sets of 5 up to 75 %

    B. 3 sets:
    - Hollow rock side roll - 8 8 8
    - Hammer grip bicep curl 8/s. - 20 20 20 lbs

  • hang power clean Strength

    5 x 3

  • Overhead, Front, Back Squats Workout

    WOD
    * Overhead squat: 3-3-3-3-3 (45,55,85,95,105f(2 reps))
    * Front squat: 3-3-3-3-3 (115,135,?,165,175(2 reps))
    * Back squat: 3-3-3-3-3 (165,175,185,195f(2 reps),195f(1 rep))

    First time trying overhead squats, therefore a pr.

  • TTP Strength 20.9.2016 S2 / week 5 Strength

    135 min
    WU for 20 min / alternating T2B - pull up practice
    Skill: MU practice for 35 min
    Progressions
    Strict muscle up x 1 :)
    Muscle up 6 x 1

    1.Strength
    All movements as heavy as form allows (AHAFA), tempo free
    A. Alternate A1 and A2
    A1. Deadlift
    1 x 8, rest 2 minutes before A2 / 80
    1 x 6, rest 2 minutes before A2 / 90
    1 x 4, rest 2 minutes before A2 / 95
    A2. Push press – 3 x 1, rest 2 minutes before A1

    B. Alternate B1 and B2
    B1. Front rack walking lunge
    1 x 10 / side, rest 2 minutes before B2 / 35
    1 x 8 / side, rest 2 minutes before B2 / 40
    1 x 6 / side, rest 2 minutes before B2 / 40
    B2. Push press – 3 x 4, rest 2 minutes before B1

    2.SPP (Conditioning)
    Choose one or do both conditioning pieces today

    B. 3 rounds for time
    21 (chest to bar) pull ups > 15
    15 cal assault bike
    9 (deficit) handstand push ups > 10 kg plates + abmat
    Time cap. 12 minutes
    Result: 17.50 / 5.20, 6.30, 6.00
    166/183

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

  • 10 min amrap Workout

    20 weighted box step-ups
    20 air squats