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

  • Calories and DB snatches Workout

    45 min AMRAP:
    40 Cal Air Assault
    40 Alt DB Snatch 20kg
    30 Cal Ski
    30 Alt DB Snatch 22.5kg
    20 Cal Row
    20 Alt DB Snatch 25kg
    15 Cal Air Assault

  • TTP Engine week 3 Workout

    Morning: 90 min

    1.Skill:
    A. HSW practice for 15 min
    B. Ring muscle up practice for 50 min
    Progressions

    Evening: 75 min

    2.Conditioning
    Own team metcon with Viivi & Miia, 1 works 2 rest
    A. 20 min AMRAP
    100 cal ski
    50 push ups
    100 KB swings @ 24 kg
    50 push ups
    Result: 1 round + 3 KB swing

    B. 21 minute EMOM, rotating minutes
    (1) – 10 to 15 Deadlift @ 35-50% 1 RM / 7*10*45 kg
    (2) – 5 to 18 Pull up / C2B 7*7 reps
    (3) – 30 to 60 Double unders / 30 reps

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
    B. Movement flow

  • DL's and HSPU's Workout

    WOD:

    Deadlift (275/185)
    Handstand Pushups

    5-4-3-2-1-2-3-4-5 rep rounds, for time.

  • 3 km run for time Workout

    50 min

    From TTP Engine 18.5.2017
    1.Conditioning
    A. 3 km run for time

    Data points to track for 3km run:
    Total time. 13:48, 27.5 seconds / 100 m
    Lap times -
    Avg. HR. 184
    Max. HR. 193
    HRR (HR recovery). 169
    HRRD (HRR differential). 193 - 169 = 24

  • Gymnastics + aerobic work Workout

    90 min

    1.Gymnastics
    A. BMU practice for 30 min
    9 BMU
    B. HSW practice for 15 min

    2.Conditioning
    A. Easy AB for 30 min
    154 cal, 141/149

  • Aerobic work + mobility Workout

    75 min
    A. Aerobic work for 60 min: nordic walking
    7 km
    123/143
    7.0/10.0 km/h
    B. Mobility work for 15 min

  • Total workouts of the week Workout

    Rest day

    Total workouts of the week 10 hours, x 6
    Deload week

    Metcon: pe, la
    Aer: ti, ke, to - 2 h 45 min
    Squat: -

    Gymnastics:
    CTB -
    Pull up - 20
    TTB - 95
    HSPU - 60

    MU - 23
    BMU - 39
    Bfly - 115
    Bfly CTB -
    HSW - 25 m.

  • Participation for crossfit research Strength

    135 min

    Aamu:
    1.Isometrinen jalkaprässi: maksimi
    2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
    3.Raaka rinnalleveto 1 RM / 62.5 kg
    4.Pystypunnerrus istuen 1 RM / 35 kg
    5.Takakyykky 1 RM / 100 kg

    Iltapäivä:
    6.VO2 -max testi polkupyöräergometrilla
    Max HR: 199 bpm
    VO2 max:

  • TTP Engine week 5 Strength

    75 min

    1.Weightlifting
    B. Clean and jerk – (12 to 15) x (1+2) @ 65+%, go every 75-90 seconds. This is 1 clean THEN 2 jerks (split).

    2.SPP (skill) - own
    A. 24 min EMOM:
    1) 6 HSPU > abmat
    2) 6 T2B
    3) 200 m row
    4) rest

    3.5 min easy AB, TF

  • Muscle & Power, AV 1 Strength

    OH squat 4x6 reps