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

  • Squat, swing/push-up couplet Workout

    Back squat 4x5 (70%), 1x3 (75%), 2x2 (80%), 1x1 (90%)

    Rest 4-5 minutes after last rep

    7 rounds
    24-21-18-15-12-9-6x
    KB swings (AHAP)
    Push-ups

  • La 5.4. Workout

    Huh, miten hyvä ja kiva treenipäivä!

    OTM 6
    5-8 reps power snatch

    Tosi kankeaa alkuun, loppua kohden alkoi vähän parantua. En kyllä vieläkään tajua, miksi tempausleveys sattuu tosi paljon aina peukaloon.
    6x25kg, 6x25kg, 5x30kg, 5x30kg, 5x32,5kg ja 5x32,5kg

    OTM 6
    5-8 reps power clean

    6x40kg, 6x40kg, 6x42,5kg, 6x42,5kg, 6x45kg ja 6x47,5kg
    Oon tähän tosi tyytyväinen! Rinnallevedot tuli todella helposti ja todella hyvällä temmolla, samalla otteella kaikki ja ns. isot painot liikkui ihan vaivattomasti. Jee!

    OTM 6
    5-8 reps push jerk

    Jalat oli jotenkin väsähtäneet (säästelivät itseään ;) ) enkä saanut kunnon potkua jaloista.
    6x35kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg ja 6x42,5kg

    Sitten ilolla odotettu voimaosuus, 10 kierrosta ja 90s lepoa;
    Lunges 6+6 (tanko niskassa)
    Shoulder press 6 reps

    Askelkyykyt: 45, 50, 52,5, 55, 57, 57, 60, 60, 62,5 ja 65kg. Olin etukäteen päättänyt, että tänään tasan laitan 65 viimeiseen. 65 ei kuitenkaan ollut yhtään sen pahempi kuin 60, joten muistutukseksi nyt itselleni et ens kerralla vielä isommasta aloitus ja vielä enemmän rautaa tankoon! Jalat nostaa kyllä, jos vaan pää uskaltaa kokeilla.

    Shoulder press: 25, 25, 25, 27,5, 27,5, 27,5, 27,5, 27,5, 30 ja 30. Tiukkaa oli näiden kanssa tänään, kädet ihan muussia jotenkin.

    Loppuun vielä kuperkeikkaa ja kärrynpyöriä. Kärrynpyörät meni tänän hyvin :) Se on kyllä edistynyt ihan tosi paljon!!!

  • 20 rep max Push Press Strength

    Find your 20 rep max for Push Press

  • "Easy over" Workout

    “Over Easy” 
    For Time:
    Buy-In: 75/50 Calorie Bike

    Directly Into…

    3 Rounds:
    21 Chest to Bar Pull-Ups
    15 Overhead Squats (115/80) 50/35kg
    9 Power Clean and Jerks (115/80)

  • TTP Engine week 1 Strength

    105 min

    1.Weightlifting
    A. Clean – build to a heavy single (1) for the day, in a 20-minute window
    45 55 60 65 70 72.5 -

    2.Strength
    A. Alternate between A1 and A2 for 3 rounds
    A1. Back squat – 4 reps @ 75%, rest 2 minutes before A2
    A2. Strict press – 4 reps @ 75%, rest 2 minutes before A1
    3*4*27,5 kg

    3.SPP (Conditioning)
    A. Event #6, Regionals 2017 (w/ barbell)
    For time
    30 / 25 cal. Assault bike
    20 burpee box jump-overs, 30/24″
    10 (squat) cleans @ 85/60kg (185/135lbs) > 47,5 kg
    Time cap. 6 minutes
    Result: 5.47

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

  • Front Squat 4x4 (80%) Strength

    Front Squat, four sets of fours.

  • TTP Engine week 5 Workout

    105 min

    1.SPP (Skill)

    A. Changed to: HSW practice for 20 min

    B. Wall ball – In a 3-minute window, how many UB (unbroken) sets of 25 can you do?
    Result: 2 sets @ 10 lbs ball

    C. Toes to bar – In a 3-minute window, how many UB (unbroken) sets of 8 can you do?
    Result: 4 sets

    D. Double unders – In a 3-minute window, how many UB (unbroken) sets of 60 can you do?
    Result: 4 sets of 40 UB DU

    F. Turkish get up (with a KB) – In a 2-minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
    Result: 6 reps @ 8 kg KB

    G. Single arm KB overhead squat – In a 3-minute window, accumulate as many sets of 3 / side as you can.
    Result: 11 sets @ 8 kg KB

    2.SPP (Conditioning)
    A. For time
    12 – 9 – 6 Clusters @ 70/47.5kg (155/105lbs) > 35 kg
    21/17 – 15/11 – 9/7 cal Assault bike
    12 – 9 – 6 Overhead squats @ 70/47.5kg (155/105lbs) > 35 kg
    21/17 – 15/11 – 9/7 cal Row
    Time cap. 18 minutes
    Result: 16.22
    176/185

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

  • The "Other Total" Workout

    Didn't do Crossfit total as coaches didn't want us to do it until after completing 3 cycles of 5/3/1 so did the alternate total

    Find 1 RM of:
    Power clean
    Bench Press
    OHS

    PC: 200, 215, 225, 230(f)
    BP: 245, 265 (f), 260
    OHS: 175, 185, 195, 205, 210 (f)

  • Huoltava harjoitus Workout

    Total 50min:
    1000m row, mobility
    Tasapaino- ja koordinaatioharjoitteita
    Wissman 20+20
    Abs 100
    Backs 100

  • WOD + verryttelyt Strength

    Total 120min:
    Own WU: 500m row, 3 rounds: 10 KB snatch 8kg, 15 abmatsitups
    Mobility
    Push press, Wendler week 3
    WOD, 90min:
    WU: run 4 rounds, core
    Mobility, goblet squat
    Team WOD, 3 members per team ( pariwodina Minnan kanssa), time 24.30
    Per member:
    20 cal row
    20 box over burpee
    20 deadlift 60kg (rxd 70kg)
    20 ring push-up
    20 thruster 25kg (rxd 30kg)
    20 cal row
    4 rope climb (10 per team)

    1500m row, mobility