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

  • Streght Strength

    Voimannostotunti

  • Hallowod 31102016 Workout

    For time (cap time: 15 min):
    - 5 Wall climb.
    - 21 Kb Swing 32/24 kgs.
    - 21 Gob Squats.
    - 21 Toes to bar.
    - 5 Wall climb.
    - 15 Hand to hand (each hand).
    - 15 Gob Lunges (each leg).
    - 15 Chest to bar pull-up.
    - 5 Wall climb.
    - 9 Clean & Press.
    - 9 Gob lateral lunges (each side).
    - 9 Bar MU.

  • CLASS150617 Workout

    SKILL: SPLIT JERK
    A. EMOM 10' Power Clean + 2 Split Jerk Pick load
    B.Metcon: 1/2 KELLY
    3 RFT 1giro di corsa 15 box jump 15 wall ball

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 65 min
    Warm up for 15 min
    1.Conditioning
    A. 3 sets each, rest 1:1: / Timecap 30 min
    10 cal Row - 0.38, 0.36, 0.38
    12 cal Row - 0.45, 0.45, 0.45
    18 cal Row - 1.06, 1.05, 1.04
    22 cal Row - 1.20, 1.20, 1.19
    25 cal Row - 1.31, 1.30, 19 cal
    Avg. speed 950 - 1050 cal/h.
    HR 160/180
    Cool down for 20 min

    PM: 150 min
    Warm up for 15 min

    1.Gymnastics
    A. HSW practice for 15 min
    - 16 m.

    B. MU practice for 50 min
    - TWB 3 x 3
    - RS 3 x 6
    - HTR 5 x 1
    - 2 swing + MU 10 x 1 (+ 2 fails)
    - MU straight from ground 4 x 1 (+ 2 fails)
    - Total of 14 MU

    B. EMOM9:
    1) 2-4 Russian dips - 3 3 3
    2) 7 Foot elevated Ring Row
    3) Bottom of dip hold - 25 25 25 s.

    2.Weightlifting
    A. Squat Clean and split jerk
    Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

    3.Strength
    A. Front squat 4 x 6
    -Build to Heavy, rir 2-3 (Rir= reps in reserve)
    45 50 55 60 kg

    B. 3 sets:
    15+15 Side plank rotations
    15 GHD Back extension
    15 DB Bench - 20 20 20 lbs

  • Ass Blaster Workout

    Ass blaster

    5 rounds for quality

    12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
    12/12 One legged dl (back leg on sofa and you can use extra weight)
    30/30 sec one legged wall sit
    60 sec wall sit

    Rest as needed between rounds

  • TTP Foundations 8.7.2016 / S1 week 5 Strength

    120 min
    WU for 10 min
    Skill: BMU practice for 25 min

    1.Weightlifting
    Snatch WU
    A. Hang snatch (above knee) 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
    3x35 4x40 2x45

    B. Clean and jerk - build to a heavy double for the day. Perform both cleans first, then jerks.

    2.SPP (skill)
    Applied barbell efficiency
    A. 5 rounds for quality, start a new round every 3 min
    9 UB power snatch @ 40-50 % 1 RM power snatch > 20 kg
    15 wall ball @ 6 kg
    200 m run > 150 m

    1. 5 min assault bike, TF

  • Strength&Conditioning - 2- position Power Snatch + OHS Strength

    5 sets, rest as needed

    2- position Power Snatch (below above and below the knee) + OHS @50-60% Light and fast

    Ohje: Tee raakatempaus riipusta, polven yläpuolelta ja heti perään polven alapuolelta raakatempaus. Valakyykky lopuksi. Keskity nopeuteen, pidä painot maltillisena

  • 07/01/19 Workout

    Tabata handstand push-ups
    Rest 1 minute
    Tabata pistol squat
    Rest 1 minute
    Tabata push-ups
    Rest 1 minute
    Tabata jumping lunges

  • 2h juoksua ??? Workout

    2 tunnin kävely-/hölkkäsessio Harjulla. Lähtö porukalla klo:18 jäähallin parkkipaikalta. Tarkoitus tehdä 2 tunnin aerobinen harjoitus. Matkalla ei ole tänään merkitystä, kunhan on kivaa ja kaikilla on juttuseuraa. Tarkoitus olisi puolet ajasta hölkätä ja puolet kävellä. Saa ottaa kaverin mukaan :)

  • MetCon Workout

    75 Burpees for time