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

  • Running Workout

    Morning: 80 min

    TTP run program, week 1/6
    A. Warm up:
    A1. 5-minute easy run nose breathing
    A2. 20 lateral lunges
    A3. 20 long lunge elbow touches per side
    A4. 20 mountain climbers
    A5. 20 downward dog pushups

    B. Main set
    B1. Alternate 15” run drill, 15” run slowly.
    50% high knee, butt kick
    75% high knee, butt kick
    100% high knee, butt kick
    B2. Alternate 15” run fast*, 30” run slow.
    60% fast
    70% fast
    80% fast
    85+% fast

    C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
    Times: 4.39, 4.30, 4.20, 4.13
    C2. 3 x 200m. Rest 60 seconds between runs
    Times: 43.2, 39.3, 38.1

    D. Cool down
    C1. 5-minute light easy jog/walk with nose breathing.
    C2. Finish with 1-minute forward fold

  • open gym Workout

    open gym post if coming

  • 09052017 Workout

    *3 round for time *

    100 DU
    30 wall ball @10

    TC 10'

  • Työnötekniikkaa Strength

    5 x 2 x rinnalleveto + 2 x ylöstyöntö

  • Let’s Squat Workout

    BACK SQUAT

    Fitness
    3 x 5 LP

    Start your linear progression light enough to add weight through 7 weeks.

    Performance
    80% x 5, 80% x Max Reps

    Warm up, then perform one set of 5 at 80% (of 1RM), followed by a max-rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

    Post loads to comments.
    Exposure 2 of 8

    4 Rounds Not for Time:
    50m Single Arm Farmer Carry
    3 Wall Walks (with a 10 second hold)

    Post work to comments.

  • The Falling Workout

    100-80-60-40-20
    Pull ups
    Db Snatch @50/35
    Assault bike
    T2B
    Power snatch @95/65

    For time:

  • 22.11.2018 Workout

    Puolesta reidestä rive
    3@70%, 2@75%, 2@80%, 2x2@85%

    Työntö veto puolesta säärestä (korokkeet) 3@90%, 3@95% 3@100%

    Suorinjaloin Mave (takakyykystä) 6@55%, 2x6@60%

  • 5/28/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    RCVR(25)
    walk, run, jog, yoga, stretch

    Finisher
    30 abs of choice
    1:00 butterfly stretch

  • Tuesday Workout

    1. Strict Handstand Push-ups
      7 Rounds, Not For Time:
      35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

    2. Deadlift
      Build to a Heavy Set of 8

    3. “Napalm”
      2 Rounds For Time:
      10 Bar Muscle-ups
      20 Bar-Facing Burpees
      30 Deadlifts (225/155)
      40 Wallballs (30/20)

    4. Aerobic Capacity
      200/150 Calorie Assault Bike
      Males: 20 Calories Easy, 20 Calories Hard
      Females: 15 Calories Easy, 15 Calories Hard

  • LUNDI 14 MARS 2016 WOD 1.2 Strength

    TIRAGE LOURD D'ARRACHE
    108% 3*4 REPS