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

  • Superkids 7-9v taito Workout

    -köysikiipeily
    -soututekniikka

  • Superkids 10-13v WOD Workout

    4 kierrosta joka kolmas minuutti

    -20 m karhukävely
    -15 varpaat tankoon
    -10 valakyykkyä

  • Maanantai Wod Workout

    Work to max for 5rep FS
    TC: 10min
    Then:
    E2MOM 3

    5x FS

    EMOM 15
    10x Box jump over
    10x Pull up
    10x Burpee

  • 7 rounds: 30sec ON, 30sec OFF Workout

    7 rounds:

    30sec ON, 30sec OFF

    1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
    2) DB Snatch (alternate arms) (go by feel with the loading)
    3) 10m Shuttle Run

    This is not maximum effort, keep a steady pace.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • TTP Strength week 3 Strength

    135 min

    Skill: BMU practice for 40 min
    8 BMU

    1.Weightlifting
    A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
    40 - 45 - - 47,5

    B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
    40 - 42,5 kg

    2.Strength
    16 minute EMOM
    (1) – Back squat, 3 reps @ 77-81%
    (2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
    (3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
    (4) – REST

    3.SPP (Skill)
    A. 18 minute EMOM, alternating
    (1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
    22,5 kg
    (2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
    kipping from ground / 5 5 5 5 5 4
    (3) – Double-unders, 30 to 60 reps / 30

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • Tisdag 29/8 2017 Workout

    Every 90 sec for 12min
    1: Bench Press x5
    2: Strict pull ups x6-8, add weight if possible
    +
    Every 90 sec for 12min:
    1: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs x3
    2: DB rows 8-12/each arm

  • Pull- ups Strength

    3 x max

  • Open 19.5 Workout

    WORKOUT 19.5

    33-27-21-15-9 reps for time of:
    Thrusters
Chest-to-bar pull-ups

    Time cap: 20 minutes

    VARIATIONS

    Rx’d: (Ages 16-54) Men use 95 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
    Women use 45 lb. and perform jumping pull-ups

    Teenagers 14-15:
    Boys use 65 lb. Girls use 45 lb.

    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

  • Max rounds in 10 minutes Workout

    Max rounds in 10 minutes
    50m Farmer's walk (AHAP)
    10x Pull-ups
    50m Farmer's walk
    10x Push-ups