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

  • Bench, Fr. Squats, Sit Ups Workout

    5x 10 Bench Press work up to body weight
    3 Fr Sq, rest 30 seconds (8 rds) work at 60-70% max
    150 situps w/20lb wall ball for time--ouch!!!!

  • 05-31-12 Workout

    5-10-15-20-15-10

    *DU
    *TTB

  • Bench press 4x 5 Strength

    Penkki 4x5
    Max strenght

  • TTP Engine week 1 Workout

    Morning: 105 min

    1.Skill
    A. HSW practice for 15 min

    2.Strength
    Jonin HSPU-ohjelma, week 2 # 1
    A. 5*5 kipping HSPU, 3 sec down, rest 1 min between sets

    B. 4 rounds, rest 2 min between rounds
    B1. OH yoke carry 15 meters > barbell + 6 kg KBs
    B2. 1 legless rope climb
    3/4 1 1 1

    3.TTP gymnastics beginner session #1

    B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
    B1. Reverse plank lifts – 20 to 25 sec
    B2. Side plank pulses L&R – 20 to 25 sec each side
    B3. Rainbow makers L&R – 20 to 25 sec each side
    B4. V-up snaps – 15 to 20 reps

    C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
    C1. Front support hold – 1 x (50 to 60) sec
    C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
    C3. Planche lean hold – 1 x (20 to 30) sec

    D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
    D1. Elevated planche lean – 20 to 30 secs
    D2. Weighted standing planche drill (against wall – use 5 to 10kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
    D3. Wrist stretches

    E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
    E1. Combined hollow hold & rock – 20 to 30 sec hold straight into 20 to 30 rocks
    E2. Body levers – 5 to 8 reps
    E3. Supine pullovers using weight – 5 to 8 reps
    E4. Negative tuck front levers – 3 x 5 sec eccentric lower
    E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold

    F. Side Lever Strength – complete at your own pace 2 rounds of
    F1. Hanging windshield wipers – 3 to 5 reps each side
    F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side
    F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

    Evening: 75 min

    1.Conditioning
    A. 4 x (5 minutes work : 4 minutes recovery)

    A1. Interval #1 (5-minute AMRAP)
    20 Thrusters @ 35/25kg (75/55lbs) > all weights scaled to 20 kg
    20 Power cleans @ 35/25kg (75/55lbs)
    20 Overhead squats @ 35/25kg (75/55lbs)
    20 Push jerks @ 35/25kg (75/55lbs)
    20 Front squats @ 35/25kg (75/55lbs)
    20 Power snatches @ 35/25kg (75/55lbs)
    3 Bar facing burpees to start each minute (including the first one)
    Result: 20 OHS

    A2. Interval #2 (5-minute AMRAP)
    Assault bike for calories
    1 rope climb to start each minute (including the first one)
    Result: 37 cal

    A3. Interval #3 (5-minute AMRAP)
    20 Power snatches @ 35/25kg (75/55lbs) > all weights scaled to 20 kg
    20 Front squats @ 35/25kg (75/55lbs)
    20 Push jerks @ 35/25kg (75/55lbs)
    20 Overhead squats @ 35/25kg (75/55lbs)
    20 Power cleans @ 35/25kg (75/55lbs)
    20 Thrusters @ 35/25kg (75/55lbs)
    3 Bar facing burpees to start each minute (including the first one)
    Result: 20 push jerk

    A4. Interval #4 (5-minute AMRAP)
    Bar facing burpees for max total reps
    10 Toes to bar to start each minute (including the first one) > 10 8 6 6 6
    Result: 14 bfb

    2.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • TTP Engine week 1 Strength

    130 min

    Skill: BMU practice for 45 min
    12 BMU
    Skill: HSW practice for 30 min

    1.Weightlifting
    A. Snatch from blocks (above the knee) – not done, thigh pain

    B. Power clean – Build to a heavy single (1) for the day, in no more than 20 minutes, then 10 reps for time @ 80% H1
    Heavy single: 60 kg
    10 reps for time: 56 sec, @47.5 kg

    2.Strength
    A. Back Squat – not done, thigh pain

    B. Alternate sets of B1 / B2 for 3 rounds
    B1. Shoulder Press – 7 reps @ 70-73%, rest 1 minute before B2
    B2. Single arm DB row – 12/side @ AHAFA, rest 2-3 minutes before B1
    35 35 35 lbs

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library

  • Grace Workout

    For time:
    30 Clean & Jerk (135/95)

  • Strongman Workout

    1 rep max:

    Back Squat: 135 (did 3)
    155 (did 1 but didn't get legs parallel)
    Bench press: 95 (did 3)
    Deadlift: 175

  • Front Squat 2 RM Strength

    There is no description for this WOD as it is stat.

  • Strength + Whitten + aerobic work Workout

    Morning: 120 min

    Skill: HS practice for 10 min

    1.Jonin HSPU-ohjelma, week 2, #2
    A. 6 min AMRAP:
    Strict HSPU 2 abmat
    Result: 12x3 = 36 reps

    B. 3 rounds, rest 3 min between rounds:
    B1. Strict press w/KB 8/s.
    8 8 10 kg
    B2. Strict C2B, AMAP - 1-2
    8 7 6

    2.Conditioning
    Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
    A. 5 rounds for time:
    22 KB swing 24 kg
    22 box jumps
    400 m run
    22 burpees
    22 wall ball 14 lbs

    Result: 43.19
    179/187

    3.Cool down
    Easy AB for 10 min

    Evening: 65 min
    For 65 min:
    1 min walk/1 min run
    8.7 km
    Avg. HR 131
    7.43/5.47 min/km

  • Squat clean, deadlift, front squat, floor press, shoulder press Workout

    10 squat cleans (pull high and catch it all the way at the bottom!)
    95#
    10 deadlift (go heavy, keep good form)
    135#
    10 front squat (tight core, keep your elbows high)
    95#
    10 floor press (on the floor, on your back, perform movement similar to bench press)
    95#
    10 strict shoulder press (tight core, lock your elbows at the top)
    65#