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

  • 12/19/2012 Workout

    4x100M Sprints

  • 7 rds forward roll/wall walks/TTB/box jumps Workout

    Warmup:
    800m run
    2x 10 squats, pushups, situps

    WOD:
    7 rds
    3 forward rolls
    5 wall walks (did first set, then scaled)
    7 TTB (a few, mostly KTE)
    9 box jumps (Rx 24")

    28:40
    May have done an extra set, but if so...:)

  • EASYWOD Workout

    3 x 300 m soutu + 10 vauhtipunnerrusta

  • mave Strength

    3x8. Quality set. n. 90% maksimista.

  • Competition Workout

    D.
    Three sets of:
    Banded Hamstring Curls x 25 reps
    Rest 30 seconds
    Banded Hip Bridges x 25 reps
    Rest 30 seconds

  • 9.1.2014 Workout

    REST DAY / OPEN GYM

  • Three rounds, for time Workout

    Three rounds of:
    3 x Rope climb
    20 x Abmat
    20 x DL
    20 x Wall ball

  • SPRINT´S Workout

    5 x Hill sprint

    3 x 200m

    = 110% EFFORT :)

  • TTP Engine week 1 Strength

    120 min

    1.Weightlifting
    A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
    67.5 kg

    B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.
    65 kg

    2.Skill
    A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
    Time cap. 3 minutes
    Result: 44 pull ups
    Set breakdown: 6*5+4+3+2+2+2+1

    B. Double-unders – 300 repetitions for time
    Time cap. 5 minutes
    Result: 4.51
    Set breakdown: 7*30+5+25+30+30

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 39
    Set breakdown: 5*5+4+2+2+2+4*1

    3.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • Saturday Madness Workout

    For time:
    Buy in:
    100 Double Unders

    Then,
    50 DB Renegade Rows 22,5/15kg (total reps)
    50 KBS (24,16 kg)
    50 Straight Leg Raises
    50 DB Push Press 22,5/15kg
    50 Burpees

    ”Cash-out”
    100 Double Unders

    Timecap: 30 mins