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

  • 29.8.2017 35+ Workout

    AMRAP 12
    C2B
    *OTM 20 du's

  • 2017.11.27 Strength

    Work up to 1RM

    BACK SQUAT
    - 95*5
    - 135*5
    - 185*3
    - 225*3
    - 275*1
    - 295*1

    PUSH PRESS
    - 95*3
    - 115*3
    - 135*1
    - 155*1

    DEADLIFT
    - 185*3
    - 225*3
    - 275*1
    - 315*1
    - 365*1

    BENCH PRESS
    - 135*3
    - 155*3
    - 175*1
    - 185*1
    - 195*1
    - 205*1

    PULLUP
    - 5 kipping
    - 8 kipping
    - 4 kipping

  • 29.8.2017 40+ Workout

    Rowing condition
    EMOM 12
    A) easy
    B) 2K pace

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan painonnostoa kepillä

    Metcon
    5 kierrosta vuorotellen kaverin kanssa
    50m koneella
    10 kyykkyä

    Loppuvenyttelyt

  • For time Workout

    30 Snatch (60/42.5)

  • 2. Conditioning Workout

    27-21-15-9
    T2B
    Overhead Squats (135/95)
    Over-the-Bar Burpees

  • SRAA”squat,run,assaultbike,abmat” Workout

    4 rounds for quality

    10 x squat
    200m run
    15 cal assaultbike
    20 x abmat

  • 03.12.2014 Workout

    Strength / Skill:
    - Work up to a heavy Jerk

    WOD - For Time:
    - 60 Burpees to Target
    - 30 Thrusters (115#,75#)
    - 15 MU (Scale as needed)

    Post-WOD:
    - 3x1Min Weighted Plank

  • Thursday September 11 Workout

    3x10 Hang Clean

    WOD:
    7Min AMRAP
    10 Air Squats
    10 Push Press (DB or Barbell)
    10 Lunges
    10 Situps
    5Min AMRAP
    Rest 2Min
    3Min AMRAP

    Post:
    3x1Min Plank

  • Jacked gymnastics + TTP Engine week 5 Strength

    Morning: 30 min
    30 min walking, including a breath ladder up to 10
    105/128

    Afternoon: 120 min

    1.Jacked gymnastics

    A. Ring MU technique
    B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
    12 7 5

    2.Skill: HSW practice for 10 min

    1. Conditioning from TTP Engine week 5 Breathing warm up Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
    30s @ rest
    Rest. 2 minutes between sets of intervals

    Row 1.52.4/500 m, 1.51.7/500 m
    AB cal: 42, 43
    165/182

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