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

  • Sevenish Intervals Workout

    16x2min AMRAP
    (90sec Hard/30sec Recovery)

    7 HSPU
    7 Thrusters 60/40kg
    7 K2E
    7 Deadlifts 110/75kg
    7 Bar Facing Burpees
    7 KB Swings 32/24kg
    7 Pullups
    7 Power Cleans & Jerk 60/40kg

  • TTP Strength 6.9.2016 S2/ week 3 Strength

    120 min
    WU for 15 min
    Skill: MU practice for 20 min
    Progressions
    Muscle up x 6 reps

    1.Strength
    All movements as heavy as form allows (AHAFA), tempo free
    A. Alternate A1 and A2
    A1. Deadlift
    1 x 10, rest 2 minutes before A2 / 77,5
    1 x 8, rest 2 minutes before A2 / 82,5
    1 x 6, rest 2 minutes before A2 / 87,5
    A2. Push press – 3 x 2, rest 2 minutes before A1

    B. Alternate B1 and B2
    B1. Front rack walking lunge > not done
    B2. Push press – 3 x 5, rest 2 minutes before B1

    2.SPP (Conditioning)
    A. 8 rounds for time
    4 squat snatches @ 80/57.5kg (175/125lbs) > 35 kg
    8 lateral burpees over the bar
    16/12 cal assault bike
    You must come to the bar fully focused each time, make every lift.
    Time cap. 24 minutes
    Result: 23.36
    178/187

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Rest day / mobility work Workout

    30 min mobility work: hip recovery flow

  • Aerobic work Workout

    Morning: 30 min
    1 min walk / 2 min run
    4.4 km
    134/154
    6.51/5.34 min/km

  • TTP Strength 12.9.2016 S1/ week 4 Strength

    Morning: 45 min
    WU for 10 min

    1.Weightlifting
    Warm up
    A. Suggested snatch W/U
    Main set
    A. From blocks (knee) – power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    35 35 35 37,5 40

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

    B. Clean and jerk – build to a heavy set of (2+1) for the day
    Note. Performed as 2 cleans THEN 1 jerk. After completing the first clean, drop the bar and immediately reset for the clean & jerk.
    25 35 45 50 > vasempaan olkapäähän sattui työnnöt :(

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)
    A. Back squat, tempo free
    A1. 2 x 6 @ 72.5-77.5%, rest 2 minutes before B1
    A2. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B2
    A3. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B3

    B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA), tempo free)
    B1. 2 x 6, rest 1 minute before C1 2x6x5kg
    B2. 2 x 5, rest 1 minute before C2 2x5x5kg
    B3. 2 x 4, rest 1 minute before C3 2x4x5kg

    C. Strict (deficit) HSPU
    C1. 2 x 6, rest 2 minutes before A2 abmat + 10 kg plate x 5 / 15 kg plate x 6
    C2. 2 x 5, rest 2 minutes before A3 abmat + 15 kg plate 2 x 5
    C3. 2 x 4, rest 2 minutes before A1 abmat + 10 kg plate x 4 / 15 kg plate x 4

    Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Aerobic work Workout

    Aerobic work for 35 min
    1 min walk, 3 min run
    5.2 km 137/159
    6.47/5.31 min/km

    Iltapäivällä lihashuolto JH 60 min

  • 10/7/16 Workout

    Start up(14)
    stretch/roll 6 mins- shoulders, upper back, lats

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds
    8-12 walking lunge
    3-6 strict pull ups
    6-8 ghdsu

    Power(10)
    back squat-5x1 w/2 sec pause

    Metcon(12)
    3rds
    15 box jumps 24/20
    400m run
    5 c2b

    Metcon-comp(12)
    3rds
    15 box jumps 30/24
    400m run
    5 muscle ups

    Finisher
    1 min six inch hold-10 flutters every ten sec.
    stretch and roll any hotspots

  • OHS 13 RM Strength

    Find your 13RM in OHS

  • Assault Bike 40 cal Workout

    40 cal on assault bike as fast as possible

  • Super Sneaky Sunday Suckfest ... Shhhhh! Workout

    Parker, Aimee, Jackie and I begged and pleaded to be allowed to do a WOD today … Alan and Faith, who are currently kicking some serious ass at a CF competition in Glenwood Springs, relented. They said the four of us could come and then gave me a key to the gym … suckers :)!

    Of course, this meant Alan got to pick/program our WOD. And, as expected, the over-eager amongst us got punished for it.

    Note to self: the next time the coaches go away on a Sunday and cancel class, do not whine and beg like a little kid about wanting to do a workout. Just shut the #$^@ up next time!

    Warm Up:
    Bitch about the WOD on the board

    Mobility:
    Shoulders on Bands
    Foam Roller
    Sit in Squat for 1 minute
    PVC Pass Through

    MetCon:
    5x
    10 Pull Ups
    15 Wall Balls (30 LBs)
    20 Sledge Hammer Swings (16 LBs hammer)
    15 Knees to Elbows
    10 Power Cleans (135 LBs)

    Plus, I got to shovel snow for 30 minutes before class and 15 after (got almost 18 inches since last night!). Woo-hoo!

    Photo shows what Jackie and I thought of the 5x part!