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

  • SQUATS Strength

    1RM Procedure
    - Set 1 - 50-60% : 8 reps
    *90sec rest
    - Set 2 - 65-75% : 6 reps
    *2min rest
    - Set 3 - 75-85% : 3 reps
    *3min rest
    - Set 4 - 85-95% : 2 reps
    *3min rest
    - Set 5 - 95-100% : 1 rep
    *4min rest
    - Set 6 - 100% max out : 1 rep
    *4-5mins rest

  • LähiTapiola Sport Center 10 ottelu 2018 Laji 9. Workout

    Kilpailjalla on 2 minuuttia aikaa roikkua tangossa. Kilpailijan irrottassa otteensa merkitään aika tulokseksi. Kilpailija ei saa jatkaa roikkumista vaikka 2 minuuttia ei olisi vielä tullut täyteen. Kilpailijalla on mahdollisuus suorittaa laji uudelleen, mutta tällöin toinen aika jää voimaan.

    Useamman kilpailijan ollessa tasatilanteessa järjestetään heidän kesken kolmas suoritus. ilman aikarajaa. Tulos määrittää järjestyksen.

  • Gymnastic metcon Workout

    30/20 reps for time of:
    Ring Muscle Ups

  • 20.10.2021 Deload Workout

    ( Wod )

    EMOM 14
    Even : 1 x Clean & Jerk. Climbing Heavy
    Odd : 30 Double Unders

  • Specialist Weightlifting & Strength Strength

    25 mins to find Snatch 1RM

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • TTP SPP week 1 Strength

    130 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 25 min
    5 x 2 reps

    2.Weightlifting
    A. Clean from blocks (knee) + Jerk – (9 to 12) x (2+1) x 65-80%.

    B. Power snatch – 2 sets TnG, then 2 sets DnG x (3 to 5 reps/set) @ 70-75%, rest 2-3m between sets.
    25 30 35 35 kg

    3.SPP
    A. Wall ball – How many sets of 30 UB wall balls @ 9/6kg (20/14lbs) can you do in a 6-minute window?
    Result: 3 sets

    4.SPP (Conditioning)
    A. CrossFit Games Open 15.1
    9-minute AMRAP
    15 Toes to bar
    10 Deadlift @ 52.5/35kg (115/75lbs)
    5 Power snatch @ 52.5/35kg (115/75lbs)
    Result: 3 rounds
    174/183

    5.Cool down
    5 min AB + TF

  • Cardio Complex Workout

    Round 1:
    1000 m Row
    1.6k Assault Bike
    200 Single Unders
    Round 2:
    750m Row
    1k Assault Bike
    150 Single Unders
    Round 3:
    500m Row
    0.8k Assault Bike
    100 Single Unders
    Round 4:
    250m Row
    600m Assault Bike
    50 Single Unders

  • Conquistador Workout

    Pre-WOD:
    Work up to a heavy set of a 3 rep bench press

    WOD - 3 Rounds for Time:
    - 400 Meter Run
    - 12 Dead Lifts (#135/95)
    - 9 Hang Cleans
    - 6 Push Jerks

    Happy with 115# ... progress. First 400M (3) round workout for 2013. Last workout, I rowed instead - so some progress for this ordinary average dude. Running sucks the life out of me ... that means ... better get f'n better at it :)

  • 1 round for time Workout

    2000m Row
    75 x Wallball
    15 x MU