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

  • Aerobic capacity + TTP Engine week 4 Strength

    Aamu: 70 min

    Warm up from TTP Engine
    A. Run or run/walk (45”/15”) for 8 minutes.
    B. 5 minutes of active mobility
    C. Preparatory Running Drills
    C1. 2 x 20m of high knees.
    C2. 2 x 20m of butt kicks.
    C3. 2 x 20m of skipping.
    C4. 2 x 20m of high skipping (big extension!).

    Main set: Lactate threshold
    A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 28 - 27 s/100 m
    Times: 1.51, 1.50, 1.48, 1.50 / 1.46, 1.45, 1.46, 1.45 / 1.46, 1.45, 1.46, 1.44
    165/186

    Cool down: 10 min walking

    Ilta: 105 min

    1.Skill
    A. BMU practice for 40 min
    14 bar muscle ups
    B. HSW practice for 15 min

    2.Weightlifting
    A. Snatch – 12 x 3 @ 65+%, go every 75-90s. > 12 x 2, lighter weights

    3.5 min easy assault bike, TF

  • 9.3.2018 master sm + ville Workout

    lepoja

  • 23.6.2018 Masters MM Workout

    Tempaus polvelta + valakyykky RM
    1+1@95%
    1+1@90%

    Rive polvelta + dippi/ajo + työntö RM

    1+3+1@95%
    1+3+1@90%

    Etukyykky 3Rm

    Suorinjaloin MV

    3x5

  • TTP Strength week 5 Strength

    135 min

    Skill: HSW practice for 15 min

    1.Strength
    A. Deadlift – 4 x 5 @ 79-83%, rest 3 – 4 minutes between sets

    B. Alternate between B1 and B2 (1 set of each for 4 rounds)
    B1. Bench press @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
    1 x 10 37,5
    1 x 8 40
    1 x 6 42,5
    1 x 8 42,5 kg
    B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1
    40 40 45 45 lbs

    2.SPP (Conditioning)
    A. 5 rounds for time
    12 toes to bars
    6 power clean and jerks @ 60/40kg (135/95lbs)
    Time cap. 10 minutes
    Result: 9:52

    Recover for 5 to 10 minutes before part B

    B. 10 minute AMRAP
    5 handstand push ups
    10 pistols
    15 pull ups
    Result: 3 rounds + 10 pistols

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

  • 170824 Workout

    4 rds for time:

    10 dips
    10 shoulder to overhead
    10 inclined sit ups

  • 28.8.2017 35+ Workout

    EMOM 8
    1 min: 6 tng power snatch AHAFA
    2 min: 3 High box jumps AHAP

  • Walking Workout

    Active recovery day

    A. 60 minutes of walking
    Including a 15 minute breath ladder up to 6.
    5.45 km, 5.4 km/h
    96/121

  • Aerobic work + mobility Workout

    75 min

    A. For 45 min:
    3 min run/1 min walk
    6.6 km
    143/165
    6.51/5.08 min/km

    B. Shoulder recovery flow

  • Barbell row 5x5 Strength

    Barbell row, five sets of fives

  • All Fours Workout

    “All Fours” Part #1
    In a 4:00 Window:
    400 Meter Run
    15/12 Calorie Assault Bike
    15 Hang Power Cleans (95/65)
    Max Lateral Burpees over bar in time remaining.
    Rest 4:00
    “All Fours” Part #2
    In a 4:00 Window:
    400 Meter Run
    12/9 Calorie Assault Bike
    12 Hang Power Cleans (125/85)
    Max Lateral Burpees over bar in time remaining.
    Rest 4:00
    “All Fours” Part #3
    In a 4:00 Window:
    400 Meter Run
    9/6 Calorie Assault Bike
    9 Hang Power Cleans (155/105)
    Max Lateral Burpees over bar in time remaining.