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

  • 4.4.2019 CF Workout

    Eilinen/lepo

  • Back squat 3*5 Strength

    1*5 @ 65% of 1RM
    1*5 @ 75%
    1*5 @ 80%

  • Valakyykky ja rengasdippi Workout

    Superkids:

    9-7-5
    -Valakyykky
    -Rengasdippi
    -Joka kierroksen välissä 1 min käsilläseisonta pito

    Ninjat:

    15-12-9
    -Valakyykky
    -Rengasdippi
    -Joka kierroksen välissä 1 min käsilläseisontapito

  • 21.06.14 Workout

    5 RFT:
    5 HSPU
    10 Pistol Squat
    15 Pull-up
    12 Deadlift 70/45
    9 Hang Power Clean 70/45
    6 Push Jerk 70/45

  • Sumo Deadlift Strength

    four sets of ten reps

  • TTP Test week Workout

    135 min

    SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
    1.Skill
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Result: 11 reps
    Sets: singles

    2.Applied weightlifting
    A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    55 kg * 0,7 = 38 kg
    Result: 22 reps

    B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    67 kg * 0,7 = 47 kg
    Result: 23 reps

    1. Skill B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time Time cap. 5 minutes Result: 0 reps

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 42 reps in 3 minutes
    Sets: 6*5, 3, 4*2, 1

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

  • FDT2015-15.1 Workout

    For Time / Time Caps. 7'
    ► 50 Double Unders
    ► 40 Toes to bar
    ► 30 Snatch
    ► 20 Overhead Squat

  • M-U Skillz Workout

    Muscle up progressions

  • Clean and Jerk Workout

    CLEAN AND JERK

    1-1-1-1-1

    Begin at about 75% and work up to a heavy single (not a 1RM) for the day. No press-outs. The goal is zero misses, but if you have a missed lift (either straight up or technical), take 5-10% off the bar for your next rep.

    Post loads to comments.
    Exposure 8 of 8

    TABATA MASH-UP

    8 Alternating Tabata Rounds Each of:
    Russian Kettlebell Swings
    Air Squats
    AbMat Sit Ups

    Perform 20 seconds of Russian Kettlebell Swings and 10 seconds of rest, followed by 20 seconds of Air Squats and 10 seconds of rest, then 20 seconds of AbMat Sit-Ups and 10 seconds of rest… repeat for a total of 8 rounds. Score combined total number of reps for all 3 movements.

    Post work to comments.

  • Snatch pull 5x3 Strength

    Otsikon mukaan.