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 + mobility Workout

    80 min
    A. 50 min walking
    104/122
    B. 30 min mobility work

  • 30 strict t2b for quality Workout

    30 strict t2b for quality

  • For 20 min 30s work/30s rest Workout

    For 20 min 30s work/30s rest
    Ski

  • Qal-2018-wod1 BattleOfKiyv Workout

    8 AMRAP:
    60 DU
    30 OHS, 50 KG
    15 T2B

  • TTP Engine week 6 Workout

    130 min

    1.Skill
    A. HSW practice for 15 min / best 12 steps, PR! :)
    B. BMU practice for 15 min

    2.WU & prep for metcons for 20 min

    3.Conditioning
    A. 8-minute AMRAP
    10 Cluster @ 42.5/30kg (95/65lbs)
    35 Double unders
    10 Toes to bar
    Result: 3 rounds

    Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

    B. 8-minute AMRAP
    16 DB snatch, alternating @ 22.5/15kg (55/35lbs) > 25 lbs
    8 Burpee box jump over, 24/20″
    4 Ring muscle up > 2 BMU
    Result: 2 + 1 BMU

    Active recovery (walk, easy AB/row/ski erg) for 6-minutes before part B

    C. 8-minute AMRAP
    21 Wall ball @ 9/6kg (20/14lbs)
    14 Pull up
    7 Power snatch @ 42.5/30kg (95/65lbs) > 25 kg
    Result: 2 + 16 wall ball

    4.Jacked gymnastics
    A. 4 rounds:
    Strict HSPU - 70 % of max UB set @ 24" box > 4 x 6 reps

    5.Cool down
    10 min AB
    Lunge or Thoracic Flow

  • Aerobic work Workout

    Nordic walking for 45 min
    124/153

    Iltapäivällä lihashuolto JH 60 min.

  • TTP SPP week 2 Strength

    Morning: walking for 20 min, including a breath ladder up to 10 for 10 min
    101/125

    Evening: 135 min
    1.Strength
    A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes
    A1. Deadlift – 4 @ 70-75%

    A2. Strict (deficit) HSPU – 3 to 5 done in a superset with deadlift (see notes above) > abmat + 5 kg plate
    4 4 4 3 4 / 4 4 3 4 3

    2.Conditioning
    A. 9-minute AMRAP
    7 Hang (squat) snatch @ 52.5/35kg (115/75lbs) > 30 kg
    14 Toes to bar
    200m Run > 150 m
    Result: 3 rounds

    Rest 6-minutes before part B

    B. 9-minute AMRAP
    15 cal Assault bike
    15 Wall ball @ 9/6kg (20/14lbs)
    15 pull up
    Result: 2 + 13 cal

    Rest 6-minutes before part C

    C. 9-minute AMRAP
    10 Burpee box jump over, 24/20″
    10m Handstand walk > 10 HSPU 1 abmat
    10 Pistols, alternating
    Result: 2 + 9 pistols

    3.Strength
    B. Alternate B1 / B2 / B3for 3 rounds
    B1. Seated strict DB press
    8*20 12*15 12*15 lbs
    B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
    12*30 12*30 12*35 lbs
    B3. Bicep curl
    8*20 12*15 12*15 lbs

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • 18.zero Workout

    21.15.9
    Dumbbell Snatch 15kg
    Burpee over Dumbell

  • WOD 31/01/18 Workout

    Helen
    3 rounds for time of:
    Run 400 meters
    1.5-pood kettlebell swings, 21 reps
    12 pull-ups

  • Pwr and front Workout

    3 RFQ
    1 Power Clean 90kg.
    2 front squat 90kg.