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

  • team of 2 ps, bjo, ohs, t2b, wb, burpee Workout

    Team of 2
    40-30-20-10 of
    -Ps 50 kg
    -Bjo 61 sm
    Directly into
    -Ohs 50 KG
    -T2b
    Directly into
    -Wb 13
    -Burpee

  • Clean complex Strength

    Max 1rm komplexista (tng)
    1 clean
    1 front squat
    1 clean

  • TTP Engine 14.2.2017 / deload week Strength

    120 min
    WU for 10 min
    Skill: MU practice for 30 min
    RMU 5 x 1 reps

    1.Weightlifting
    A. Suggested clean and jerk warm up

    A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range. Aim is not necessarily to hit a new 1RM, just a heavy, technically sound lift.
    55 60 60 62.5 (65)

    2.Strength

    A. Rotate through (1 set of each movement for 3 rounds, plus an extra round of press and chin up)
    A. Back squat, rest 2 – 4 minutes before A2
    1 x 7 @ 75-80% / 67.5
    1 x 5 @ 80-85% / 72.5
    1 x 3 @ 82.5-87.5% / 77.5

    A2. Strict press – 4 x 2 @ AHAFA, rest 2 minutes before A3
    33 33 34 34

    A3. Weighted strict chin up – 4 x 2 @ AHAFA (add load each set), rest 2 minutes before A1

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

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan T2B
    Otm 6min T2B 3x

    Metcon 12min Amrap
    2x pallo boxin yli
    4xpunnerrus
    10m askelkyykkykävely

  • TTP Actice recovery Workout

    45 min

    TTP active recovery - Single arm KB complex

    1.Diaphragm awareness / release drill (5 to 10 reps)
    Thoracic flow

    2.Main recovery work - for 30 min

    For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
    2 Turkish get up
    4 Windmill
    6 Overhead reverse lunge
    8 Clean and Press
    10 Front squat
    12 Russian KB swings
    50m Rack Walk > 2 x 12 kg KB
    200m jog > 10 cal AB

    Done at 8 kg KB

    2 rounds + 2 + 4 + 6 ORL

    131/149

  • Back squat x 30 Strength

    Warmup and 30reps. GO HEAVY!

  • 19.8.2018 Masters MM Workout

    leppee

  • Crossfit Games Open 16.4. Workout

    TTP Engine 16.2.2017 deload week

    1.Warm up & preparation for 16.4.

    2.SPP (Conditioning)

    CFG OPEN 16.4

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts @ 102/70kg (225/155lbs)
    55 wall-balls @ 9/6kg (20/14lbs), 10/9′ target
    55 calorie row
    55 handstand push-ups

    Result: 172 reps = 7 HSPU
    Tie brake 11.13
    182/190

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

  • 5 rounds Workout

    400m Run
    12 T2B
    21 Wallball

    Keep sustainable pace!

  • 5R for TIME - Handstand - jump squat - good morning - tricep dips Workout

    4 REPS - HANDSTAND PUSH-UP
    6 REPS - Jump Squat
    12 REPS - Good morning
    12 REPS - Tricep dips