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

  • Pull up EMOM Workout

    EMOM 10 min
    4 pull up

  • Drago Workout

    ”Drago”
    100 KB swing 24/16kg
    200 RKB swing
    Every time you drop KB
    5 Burpees
    10 push ups
    15 squats

  • 6/16/17 Workout

    Warm Up:
    3:00 Flow (group leader calls it out as they go)
    :20 Plank Shoulder Taps
    :20 Plank
    :20 Low Plank
    :20 Inchworm Hold
    :20 Side Plank
    :20 Switch
    :20 Rev Stationary Lunges
    :20 BSE
    :20 Alt Lateral Lunges

    5 Rounds
    :30 Squat Hold
    :30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

    3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

    "Bring Sally Up" w Air Squats

    Pallof Series
    5 x 10 ea dir
    10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
    - 5 SA KB Sots Presses ea side / Set
    - 10 Handstand Shoulder Taps / Set

    Metcon: For Time
    50 Burpees
    -10 Air Squats EMOM

  • 6-16-17 Workout

    Muscle
    Front Squat
    Pull Through
    T2B

    Metcon
    Complete as many rounds as possible in 11 minutes of:
    5 deadlifts, 315 lb.
    18 wall-ball shots, 20-lb. ball
    17 burpees, over the bar

    FWod
    1200 M ROW
    100 AIR SQUATS
    800 M RUN
    50 DOUBLE UNDERS
    25 TOES 2 BAR

  • Kotitreeni Mobility Workout

  • TTP Foundations 9.7.2016 / S2 week 5 Strength

    120 min
    WU for 15 min
    Skill: MU practice for 20 min
    Progressions

    1.Strength
    A. Alternate - build to a heavy set of 4 in 5 sets
    A1. Back squat 5x4
    A2. Strict press 5x4
    26 28 30 31 32

    2.SPP - conditioning
    A. For time
    40 C2B > pull up (torn hand)
    40 pistols, alternating
    40 power cleans @ 42.5 kg > 35 kg
    40 strict HSPU > abmat + 10 kg plate > 20 reps

    Result: 17.35 (power cleans done in 11.20)
    168/186

    3.5 min assault bike

    1. Additional set Hamstrings 6x10 8x7.5 8x7.5 kg Hollow hold 3x30 sec

  • Strength Strength

    • 5-5-5-5 of:
    BB Bench Press (0:01 pause)
    90% 5RM 5-5-5-5 reps
    Pause @ on chest

  • On Fridays ... we run!! Workout

    Friday 16th June 2017

    3 x 500m (moderate)
    50s rest between each
    Rest 4 mins
    5 x 100m (fast)
    20s rest between each
    Rest 4 mins
    3 x 400m (moderate)
    40s rest between each
    Rest 4 mins
    5 x 100m (fast)
    20s rest between sets
    Rest 4 mins
    3 x 300m (moderate)
    30s between sets

  • Over head squat Workout

    Focus: Work up to 80% 1RM Over-Head Squat; then:
    12 min. E2MOM of 3 OHS @ 80%

    MetCon - 5 RFT:
    - 50 Double Unders (L1- 150 singles; L2- 25 DU; L3- 50 DU)
    - 15 Hollow Rocks (L3 regular, L2 one knee in, L1 ab mat sit ups
    - 5 Burpee – Pull-Ups (L1- pull AHAP; L2- jumping PU; L3- C2B)

    Score: Weight / Time

  • Juoksua ja askelkyykkyä Workout

    3 kierrosta aikaa vastaan

    400 m juoksu
    20 lisäpainoaskelkyykkyä (käsipainot)
    10 boxinyliaskellusta (käsipainot)
    5 boxihyppyä