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

  • Event 4 individuals Workout

    4 rnds

    28 pistols alternating
    15 power clean 50 kg 115 lbs

  • Firefighter Challenge Crossfit Style Workout

    21-15-9 Reps for Time:

    -Hose Load Cleans
    -Hose Load Step-Ups (20 inch tailboard of firetruck)
    -35# Dumbbell Swing
    -Pull Ups

    Full PPE with pack on air.

    Completed at 16:30 with 940 psi remaining

    Took longer to complete the workout this time but conserved my air longer than last time.

  • Walk with Penny Workout

    Neighborhood walk with Penny

  • Jackie Workout

    1000 meter row
    50 thruster (35lb)
    30 pull ups

  • WOD Workout

    4 rounds of:

    Farmer carry down and back twice (45 lbs plate)
    10 overhead lunges each leg (45 lbs)
    20 squats (45 lbs)

  • TTP Foundations 25.7.2016 / S1 week 3 Strength

    120 min
    WU for 15 min
    Skillwork: MU practice for 20 min
    1.Strength
    Alternate
    A1. Back squat 5x4 @ 80-85% 1 RM, r. 2 min
    A2. Strict press 5x4 @ 77.5-82.5% 1 RM, r. 2 min
    29 30 30 31 31

    2.SPP
    A. For time:
    21-18-15-12-9-6-3
    Assault bike calories
    Power snatch @ 25 kg > 20 kg
    Result: 19.31
    176/184

    3.Cool down
    139/184
    5 min AB, TF

  • TTP Foundations 26.7.2016 / S2 week 3 Strength

    75 min
    WU for 15 min

    1.Weightilifting
    Snatch warm up
    A. High hang snatch w/2 sec pause @ receiving position 9 x 1 @ 65 % + 1 RM, EMOM, move up on weight every 3 minutes
    3x35 2x37.5 3x40 1x42.5

    B. Clean & jerk - build to a heavy single for the day

    2.SPP (skill)
    A. Practice pistol skill progressions from video > done

    Barbell efficiency
    B. Hang power clean - 4x7 @ 50 % 1 RM, add load if moving well
    35 35 40 42.5

    1. Cool down 5 min row 129/164

  • Partner WOD - lunges vs other stuff Workout

    In Teams of Two:
    15 Minute AMRAP:
    Partner A:
    * 10 Wall Balls (20/14)
    * 15 Hand Release Pushups
    * 20 Abmat Situps
    Partner B (time keeper):
    * 60m Walking Lunges

    For the workout, you’re working in teams of two. Partner B (the one doing the walking lunges 60m at a time) serves as “the time keeper”, while Partner A completes as many rounds of the triplet as possible. Upon finishing the walking lunges, partners switch places, with Partner B picking up the triplet where Partner A left off.

    We lost track of rounds. Lunges burned.

  • Weightlifting Strength

    110 min
    WU for 15 min
    1.Weightlifting with Jyrki
    A. Työntö nsktk pukeilta
    4x25 4x25 3x35 3x40 2x45 2x50 50
    B. Työntö vuorotellen nsktk ja edestä, pukeilta
    4x25 4x25 4x35 3x2x45
    C. C&J

    2.SPP (skill)
    A. 12 min EMOM
    1. 5 to 10 C2B > 8
    2. 5 push jerk @ 60 % 1 RM jerk > 40 kg

    3.Cool down
    5 min AB, LF

  • TTP Foundations 1.8.2016 / S1 week 4 Strength

    120 min
    WU for 10 min
    Skill: BMU practice for 25 min

    1.Weightlifting
    Snatch warm up
    A. Snatch 9 x 1 @ 65 % + EMOM, add weight every 3 min.
    3 x 35 / 3 x 40 / 3 x 45

    B. C&J - build to a heavy triple - perform all clean first then jerks
    25 35 45 52.5 57.5

    2.Strength
    A. Alternate - build to a heavy set of 5 in 5 sets, start counting @ 70 %
    A1. Back squat 5x5
    A2. Strict press 5x5
    26 28 30 4x31 31

    3.Cool down
    5 min AB, TF
    135/180