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

  • TTP Engine 24.1.2017 week 4/6 Strength

    135 min
    WU for 10 min
    Skill: HSW practice for 15 min

    1.Strength

    A. Rotate through (1 set of each movement for 4 rounds), aim to beat your results from last week on all the sets to progress.
    A1. Back squat, rest 2 minutes before A2
    1 x 7 @ 75-82.5% (heavier than two weeks ago)
    1 x 5 @ 80-87.5% (heavier than two weeks ago)
    1 x 3 @ 82.5-90% (heavier than two weeks ago)
    1 x 10 @ AHAFA (heavier than last week)

    A2. Strict press – 4 x 4 @ AHAFA (heavier than last week), rest 1 minute before A3
    31 32 33 3x34

    A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, heavier than last week), rest 1 minute before A1
    12 13 14 15

    2.Conditioning (Rowing)

    WARM UP
    A1. Individual specific mobility work
    A2. 3 rounds: 1min on : 1min off
    A3. Thoracic flow

    CONDITIONING

    A. Rowing intervals
    10 x 4:00 work*, 1:00 active rest
    *low rate at <24spm (strokes per minute)
    Total cal: 53 53 54 55 55 / 55 55 55 55 56
    Avg cal/h: 829
    Avg/500m: 2.11.5

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

  • Deadlift Strength

    Deadlift 6-4-3-3-4-6

    Rest 3 min btw sets

  • Skill & weightlifting Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 45 min
    BMU x 13 reps

    1.Weightlifting w/ Jyrki
    A. Snatch pull + snatch

    B. Clean & jerk
    Doubles: 25 35 45
    1+2: 45 50 52.5 55

  • Rest Day! Workout

    Ja oliko se klo 13 PN testit. Jenni heittelee minioneja ja kiukuttelee.

    Loput huomenna klo 12.

  • Hero! Workout

    5 rounds:
    Run 800m
    23 Back Squat
    13 Deadlift

  • Bench press Workout

    5-5-3-3-1-1

  • Aerobic work Workout

    Aerobic work for 30 min
    1 min walk/1 min run
    4 km
    131/-
    7.30/5.57 min/km

  • TTP Engine 30.1./2.2.2017 week 5/6 Strength

    135 min
    WU for 15 min
    Skill: MU practice for 45 min
    Strict MU practice
    MU x 6 reps

    1.Weightlifting

    B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range

    2.SPP (Skill)

    A. Challenge of the week. Can you finish one round of B in under 75 seconds? If not, how close can you get?

    B. 2 to 3 rounds, each for time, start a new round every 5 minutes
    6 ring muscle ups > HSPU
    5 clusters @ 60/40kg (135/95lbs)
    4 ring muscle ups > HSPU
    3 clusters @ 60/40kg (135/95lbs)

    Results: 2.23, 2.10

    C. 2 to 3 rounds, each for time, start a new round every 5 to 6 minutes
    24 cal row > 20
    20 pistols, alternating > 16
    16 chest to bar pull ups > 12

    Results: 3.20, 3.10, 3.19

    3.Cool down
    A. Assault bike for 5 minutes at very easy pace

  • EMOM 4 Workout

    Even: 5-12 Strict Pull Ups
    Odd: 5-10 HSPUs

  • run pu, kbs, sit up, dl, wb, bj Workout

    2 RFT:
    400m Run
    26 Hand Release Push-ups
    400m Run
    26 KBS (53/35#)
    400m Run
    26 GHDSU
    400m Run
    26 Deadlifts (155/105)
    400m Run
    26 Wallballs (20/14#)
    400m Run
    26 Box Jumps (24/20")