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

  • Wednesday 26th June Workout

    5 mins to perform 5x5 false grip ring pull ups.

    30 min amrap
    21-15-9
    Power snatch@50/35
    BOB
    15-12-9
    Power snatch
    Pull ups
    12-9-6
    Power snatch
    C2B
    9-6-3
    Power snatch
    BMU
    *break how you like
    *each section must be completed before moving on

  • Maanantai 12.2 Strength

    Snatch
    EMOM 20
    1. 3 Squat snatches @60%
    2. Rest
    3. 3 Squat snatches @70%
    4. Rest

  • Onramp-kurssi Workout

    5min amrap:
    Burpee

  • Leg Extensions Strength

    Leg extensions

  • TTP SPP week 1 Strength

    120 min

    1.Strength

    A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
    A1. Deadlift – 3 @ 70-75%
    A2. Strict (deficit) HSPU – 3 to 5
    Abmat + 5 kg plate 5 x 3 reps
    Abmat + tk 5 x 3 reps

    1. Conditioning

    Warm up
    A. Assault bike or row, progressively harder pace for 6 minutes
    B. Movement flow of your choice from the video library
    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 ball @ 9/6kg (20/14lbs)
    8 Power snatch @ 35/25kg (75/55lbs)
    8 Box jump over @ 24/20”
    8 Toes to bar
    8 Thruster @ 35/25kg (75/55lbs)
    8 Pull up
    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 ball @ 9/6kg (20/14lbs)

    THEN

    6 Rounds of
    8 Power snatch @ 35/25kg (75/55lbs)
    8 Box jump over @ 24/20”
    8 Toes to bar

    THEN in the remaining time, AMRAP

    8 Thruster @ 35/25kg (75/55lbs)
    8 Pull up
    8 Bar facing burpees

    Result: 2 rounds + 1 T2B in second piece
    HR 183/190

    3.Strength
    B. Alternate B1 / B2 for 3 rounds
    B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
    Bicep curl 20 20 15 lbs
    B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
    35 35 35 lbs

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

  • Different Workout

    2 min max effort handstand hold (accumulate as many seconds as possible)
    1 min rest

    6min AMRAP
    10 T2B
    20 doubleunders
    10 kettlebell swings 24kg/16kg
    1 min rest

    2 min max effort handstand hold (accumulate as many seconds as possible)

  • VIDEO - ATP Skill: Lateral Raises Workout

  • WOD 13/12/21 Workout

  • Ring Muscle-up Conditioning Workout

    On the Minute x 12 [6 Rounds]:
    Minute 1: 15 Bar-Facing Burpees
    Minute 2: "X" Ring Muscle-ups

  • Run Workout

    Back from Vacation yesterday with oldest son for weekend basketball tournament, taught martial arts class last night 7-9, morning meeting at 7:30 ... woke up and completed a mile run in this damn Texas heat. Back at CFR tomorrow morning.