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

  • Branca Workout

    For Time
    100 Double-Unders
    100 Push-Ups
    100 Thrusters (40/25 kg)
    100 Sit-Ups (10/5 kg)
    100 Air Squats
    1000 meter Row

  • Hang squat clean 5x3 Strength

    Hang squat clean 5x3

  • 25.8.2017 Pe Jatkoryhmä SQ/DL Dynamic Effort Workout

    Safety Squat Bar 8x2x75%
    Reverse Hyper 5x8-12
    Kelkka omapaino x 10 työntöä (palautukset 2 min)

  • AMRAP Workout

    4 Rounds
    AMRAP 5 Minutes:
    30 Double-Unders
    15 Russian Kettlebell Swings 24/16kg
    5 Burpee Box Jumps 24/20″

    Rest 5 minutes between rounds.

    Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.

    Post rounds, reps, and Rx to comments.

  • Lisäpainodippi 3x5 Strength

    Strict weighted dip

  • Push Jerk 1RM Strength

    Push Jerk 1RM

  • TTP Engine week 1 Workout

    120 min

    Skill: MU practice for 20 min

    1.SPP (Skill)
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Note. Record your set breakdown (e.g. 8+7+5+5+5)
    Result: 11 MU, singles

    B. GHD sit-ups – 50 repetitions for time
    Time cap. 3 minutes
    Result: 2.01
    Sets: 20+20+10

    B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
    Time cap. 5 minutes
    Result: 0 reps

    2.SPP (Conditioning)
    Warm up
    A. Assault bike or row, progressively harder pace for 6 minutes
    B. Movement flow of your choice
    Repeat part A after the movement flow
    C. Prep all of the movements in the main conditioning piece of the day
    D. Perform one practise round of (70-80% effort):
    10 Calorie row
    20 Double-unders
    10 Wall balls @ 9/6kg (20/14lbs)
    8 Power snatches @ 35/25kg (75/55lbs)
    8 Box jump overs @ 24/20”
    8 Toes to bars
    8 Thrusters @ 35/25kg (75/55lbs)
    8 Pull ups
    8 Bar facing burpees
    Rest as needed (2 – 5 minutes), then begin the test

    Main conditioning piece (Lactate Threshold, Aerobic power test)

    A. In a 20 minute window (for max rounds and reps in the last part)
    3 Rounds of
    30/24 Calorie row
    60 Double-unders
    30 Wall balls @ 9/6kg (20/14lbs)
    Rounds: 4.35 + 4.35 + 4.45 = 13.55

    THEN
    6 Rounds of
    8 Power snatches @ 35/25kg (75/55lbs)
    8 Box jump overs @ 24/20”
    8 Toes to bars
    Rounds: 2.00 + 2.00 + 1.55 + 0.10

    THEN in the remaining time, AMRAP
    8 Thrusters @ 35/25kg (75/55lbs)
    8 Pull ups
    8 Bar facing burpees

    Result: 3 rounds + 2 power snatch = 74 reps @ second part
    185/193

    3.Cool down
    A. Easy Assault bike for 5 – 10 minutes
    B. Movement flow

  • Etukyykky Strength

    3 x 20 Etukyykky

  • Työntöyhdistelmä Strength

    5 x Rinnalleveto riipusta + muusta + ylöstyöntö

  • Clean and Jerk EMOM Workout

    10 min EMOM

    C & J, 75-85 %